Lateral hop

(Lateral hop 30): Jump across the field boundary line, then jump back to the starting point. Facing forward all the time you do it, and run along the field. Perform 30 jumps along the field.

Shuffle sideways (6): do a sideways shuffle along the field line, back and forth 6 times.

All the complete sets of HIIT are only about 10-15 minutes but will make you sweat profusely like the gym runs an hour