HIIT Bodyweight Workout

HIIT (High Intensity Interval Training) is a fast, efficient style of fitness training that involves alternating between periods of high intensity and periods of medium to low intensity exertion for between 5 minutes and 30 minutes. Bodyweight training is a simple but effective form of fitness training that boosts your cardiovascular fitness and strength levels without using any equipment. This HIIT bodyweight workout combines these two styles of training and allows you to enjoy all the benefits they provide.

It contains 10 exercises and each exercise should be performed for 20 seconds at a high intensity and then followed by a 10 second rest. The standard workout can be completed in 5 minutes but if you want a longer or more challenging workout, simply repeat the 10 exercises as many times as you like. The section below contains instructions for each of the 10 exercises.

Exercise 1 – Push Ups

Push ups are a great bodyweight exercise for strengthening the muscles in your arms, back, chest and shoulders. To perform push ups, follow the instructions below:

1. Kneel down and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
2. Straighten your legs out behind you, support your body on your hands and toes, tighten your core muscles and straighten your back.
3. Bend your elbows and lower your body down toward the ground, stopping when your nose touches the ground.
4. Straighten your elbows and lift your body back up to the starting position.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and move onto the next exercise.

Click Here For A Video Demonstration Of Push Ups

Exercise 2 – Burpees

Burpees are one of the most effective bodyweight exercises and help to boost your cardiovascular fitness while also strengthening all the muscles in your body. To perform burpees, follow the instructions below:

1. Bend your knees and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
2. Kick your legs out behind you and bend your elbows, stopping when your nose touches the ground.
3. Straighten your elbows, kick your legs back in, stand up and jump in the air.
4. When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise. 

Exercise 3 – Jumping Jacks

Jumping jacks are a simplistic bodyweight exercise and also very efficient at burning body fat. To perform jumping jacks, follow the instructions below:

1. Stand up straight with your feet together and your hands by your side.
2. Jump in the air, kick your feet out to the side, lift your hands above your head and hold this position as you land.
3. Jump in the air, bring your feet back together, lower your hands back down to your side and hold this position as you land.
4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise.

Exercise 4 – Squats

Squats are the ultimate bodyweight exercise for strengthening and toning your legs and butt. To perform squats, follow the instructions below:

1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
3. Straighten your legs and lift your body back up to the starting position.
4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Jump Squats

Jump squats are an explosive alternative to regular squats that add a jump to the end of the movement. To perform jump squats, follow the instructions below:

1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
3. Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can.
4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
5. Rest for 10 seconds and then move onto the next exercise.
6. Exercise 6 – High Knees

High knees are a top bodyweight exercise for enhancing your cardiovascular fitness levels. To perform high knees, follow the instructions below:

1. Stand up straight and then lift your right leg up to hip height and your left arm up to shoulder height.
2. Lower your right leg back down to the ground and your left arm back down to your side.
3. Lift your left leg up to hip height and your right arm up to shoulder height.
4. Lower your left leg back down to the ground and your right arm back down to your side.
5. Repeat steps 1-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

 Exercise 7 – Planks

Planks are a fantastic bodyweight exercise for tightening and toning your core muscles. To perform planks, follow the instructions below:

1. Kneel down on the ground and then put your forearms on the ground so that they are parallel with your head.
2. Straighten your legs, raise your knees off the ground and balance your body on your toes and forearms.
3. Once you have your balance, tighten your core muscles and hold the plank position for 20 seconds.
4. Rest for 10 seconds and then move onto the next exercise. 

Exercise 8 – Mountain Climbers

Mountain climbers strengthen and tone the muscles in your lower body while also improving your cardiovascular fitness. To perform mountain climbers, follow the instructions below:

1. Bend your legs and put your hands on the ground, making sure that they’re about a shoulder width apart.
2. Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
3. Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
4. Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Rest for 10 seconds and then move onto the next exercise.

Exercise 9 – Sprints

Sprints help to develop your speed and reflexes while also blasting through calories. To perform sprints, follow the instructions below:

1. Find an open space of at least 50 meters.
2. Sprint across the open space, then turn and sprint back.
3. Continue doing relay sprints for 20 seconds.
4. Rest for 10 seconds and then move onto the next exercise.

 Exercise 10 – Lunges

Lunges are another excellent bodyweight exercise for your legs and butt. To perform lunges, follow the instructions below:

1. Stand up straight and place your hands on your hips.
2. Take a long step forward with your left leg, bend both of your knees and lower your body down toward the ground, stopping just before your right knee touches the ground.
3. Slowly straighten both knees and step back to the starting position.
4. Take a long step forward with your right leg, bend both of your knees and lower your body down toward the ground, stopping just before your left knee touches the ground.
5. Straighten both knees and step back to the starting position.
6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
7. Rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

With this HIIT bodyweight workout you can build up your muscles and blast through calories. The best part is that since it requires no equipment, it can be performed anytime and anywhere. Simply memorize the 10 exercises and then whenever you have a few minutes to spare during the day, complete a quick HIIT bodyweight workout routine. You can use the recommendations below to find a workout duration that’s right for you:

• For a 5 minute workout, complete phases 1-20 once
• For a 10 minute workout, complete phases 1-20 twice
• For a 15 minute workout, complete phases 1-20 three times
• For a 20 minute workout, complete phases 1-20 four times
• For a 25 minute workout, complete phases 1-20 five times
• For a 30 minute workout, complete phases 1-20 six times