No equipment needed for this 26-minute bodyweight training hiit workout. If you’re following along with our week of workouts schedule, this is really the only one that requires a bunch of jumping around. If you have downstairs neighbors and/or would rather keep your programming low-impact, choose a different total body workout from that linked page.
Here’s the week of workouts so far if you’ve missed any:
- Monday: Upper Body Strength Workout with Tabata Finisher (34 Mins)
- Tuesday: Lower Body Strength Workout with Tabata Finisher (36 Mins)
- Wednesday: Mobility & Stretch (22 Mins)
Be sure to subscribe to my YouTube channel so you never miss a workout!
Bodyweight Training HIIT Workout (26 Mins)
This bodyweight training hiit workout is broken up into three circuits. In each circuit, you’ll cycle through the exercises using an interval structure of 30 seconds work / 15 seconds rest. There are three exercises in the first two circuits, and four in the last circuit.
Between completed circuits, rest for 60 seconds (or longer if needed).
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
CIRCUIT 1 – total body
See 1:30 in the above video for a preview of the exercises and how to modify.
- Sumo Squat Hop
- Surfer Get Ups
- Swimmer Heel Squeeze
- Plank Jack to Squat Jack
CIRCUIT 2 – lower body
See 12:19 in the above video for a preview of the exercises and how to modify.
- Squat Pulse – Squat Hop – Squat Jump
- Knee Drive Hop into Side Lunge→ Low Slide into other Side Lunge
- Squat Jack to Star Jump
CIRCUIT 3 – upper body/core
See 20:25 in the above video for a preview of the exercises and how to modify.
- Mountain Climbers – straight 4, crossbody 4
- Rolling Crunches – v up, crunch, v up
- Triceps Dip Crab Kicks
Similar Workouts
If you enjoyed this bodyweight training hiit workout, check out these similar ones:
- Bodyweight Tabata Workout (19 Mins) – Total body hiit workout using a 20/10 structure. Super sweaty!
- 30-On-30-Off HIIT Workout (20 Mins) – This bodyweight hiit workout uses an interval structure of 30 seconds on, 30 seconds rest.
- Bodyweight HIIT Workout (22 Mins) – Total body, similar structure to today’s.
xo Nicole
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