45-Minute Hardest HIIT Workout with Raneir Pollard

We’re definitely fans of exercise snacking, but sometimes nothing but a long, sweaty workout will do — and if that’s what you’re craving, this 45-minute high-intensity interval training workout with fitness trainer Raneir Pollard is just the ticket. It’ll get your heart pounding and your muscles burning — all without any gym equipment necessary.

The warm up sets the tone for the rest of the workout, kicking off with a mixture of jump rope bursts, a squat pulse to high knee combo, alternating airplanes, and more. With a warm up like this, you know the rest of the workout is going to bring some serious heat.

The first part of the workout includes a focus on push ups and plank variations. Examples include plank-based jacks, single-leg Romanian deadlifts into high knees, and squat jumps. With short intervals of intense work alternating with equally short rest periods, the workout moves quickly. Pollard’s instructions and example — along with the assists from Jai Jordan and Paulyn Baens — will help you keep up, but of course if you ever miss a cue or need a refresher on technique, the beauty of a video workout is that you can easily rewind a few seconds for another listen.

This workout is tough, but Pollard’s signature enthusiasm and humor keeps the energy and motivation up during the entire 45 minutes. He also offers useful modifications to accommodate different abilities and fitness levels. As Pollard says during the workout: “There are no wrong answers, you keep breathing through, you keep enjoying yourself, and you’re doing it right.”

While taking on a challenging workout can be daunting, the plus side is that you’ll walk away feeling confident and empowered. And this particular HIIT workout might end up becoming a favorite, both because the combination of dynamic moves and high-intensity intervals help the time speed by, but also because the group makes the session so fun, sharing tons of laughs even as the sweat is pouring. So if you’ve got a block of time and you’re up for the challenge, grab a gym towel and your water bottle and get ready for the HIIT challenge of your life.

Check out our latest workout classes posted every week on the PS Fit YouTube channel.

Name: Raneir Pollard

Shirt: Old Navy

Shorts: Dick’s Sporting Goods

Name: Paulyn Baens

Top: Vuori

Shorts: Dick’s Sporting Goods

Name: Jai Jordan

Outfit: Beyond Yoga

All shoes: Asics

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.