Canceled practices and workouts suck, but it happens, and you’re not alone. Even pro athletes experience it sometimes. When circumstances are out of your control, it’s important to remember that you can always control your response. So even if you can’t get to the gym or the facilities are under construction, don’t give in to the excuses. The best athletes find a way to get their workout in no matter what, even if it means working out from home.

Take pro soccer player Jamia Fields, for example. Even on days when she can’t get to the gym for training, Jamia finds a way to get out and get moving.

“It’s important to stay active as much as possible, whether that’s playing sports, doing yoga, hiking, or walking your dog,” Jamia said. “My favorite go-to home workout is always a HIIT workout!”

These high-intensity workouts allow you to get your heart rate up and blood pumping without a lot of extra equipment or special machines. Try out Jamia’s favorite HIIT workout below!

Jamia Fields does crunches on a yoga mat.

Jamia’s Favorite HIIT Home Workout:

  • 50 jumping jacks
  • 20 squats
  • 20 jump squats
  • 20 split squats (alternating legs)
  • 15 burpees
  • 25 push-ups
  • 30 mountain climbers
  • 25 crunches
  • 25 reverse crunches
  • 60 sec. plank hold
  • 30 sec. right side plank hold
  • 30 sec. left side plank hold
    REPEAT 3x

Pro Tip: To make your workout more challenging, hold a pair of dumbbells during all the squats. Start with 10 lbs and increase as you continue getting stronger.

Don’t forget to finish your workout with a cool down session to stretch out your muscles. It’s essential for a successful recovery.

Jamia Fields does box jumps.

You can follow Jamia on Instagram and Twitter.

Looking for some new training gear to take your workout to the next level? Head on over to eastbay.com.