20-minute workout: outdoor HIIT

This no-equipment, five-move sequence from Rafael Cruz can be done under the sun.

While you can carve a tantalizingly toned body in less than a half hour, we’re here to tell you what you likely already know: To reap the rewards—increased calorie burn, strength, power, blissful endorphin high—truncated workouts must be insanely intense. So, we asked a team of Equinox trainers and instructors what they would do with just 20 minutes. Here is the latest in the series.

The Pro: Rafael Cruz, Tier 3 Trainer, Certified Personal Trainer (NCSF), Group Fitness Instructor (ViPR, FMS, RiP Trainer, Animal Flow, Indoor Cycling by Schwinn), KettlebellCoach, Soccer Physical Trainer, Water Safety Instructor
The Club:Aventura, Florida
The Workout:This high-intensity interval training (HIIT) session will blast calories, boost your cardio capacity, strengthen your core, upper and lower body and challenge your coordination and balance. Perform two rounds of the multi-planar routine below, executing moves at 70 percent of your maximum effort (you shouldn’t be able to speak more than a few words at a time), with a 15- to 45-second rest between each exercise and a 1-minute recovery between each set. Do this workout two or three times per week.

1. 2-minute Run

Start off slowly and gradually increase your pace until breathing becomes difficult and you are only able to speak a few words at a time (working at approximately 70 percent of your max effort).

2. Burpees

Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plankposition. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.

3. Single-Leg Romanian Deadlifts

Stand with feet hip-width apart, knees slightly bent, arms at sides. Lift right foot a few inches off floor, balancing on your left leg. Keeping back flat and abs engaged, hinge forward from your hips, sending right leg (and hips) behind you, reaching hands toward floor. Lower as far as possible while maintaining a flat back, and then squeeze glutes as you return to standing. Do 10 to 15 reps; switch sides and repeat.

4. Squat Chops

Stand with feet shoulder-width apart, arms extended overhead, palms facing each other, keeping shoulders down. Squat as you rotate torso to left and diagonally lower hands to beside left knee. As you return to standing, rotate torso, lifting hands diagonally over right shoulder. Do 10 reps; switch sides and repeat.

5. Windmills

Stand with feet slightly more than shoulder-width apart, with right foot facing forward and left foot facing left. Keeping a slight bend in left knee, back flat and abs engaged, hinge over to left from hips, pushing hips to right, sliding left hand toward left foot, extending right arm overhead. Lower as far as possible (while maintaining a flat back), and then reverse movement to return to start. Do 10 reps; switch sides and repeat.

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