Cardio

Bodyweight Training HIIT Workout – 26 Mins

April 16, 2020 by Nicole Leave a Comment

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

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Video, Workouts

No Equipment HIIT Workout (30 On / 30 Off)

February 24, 2020 by Nicole 2 Comments

This no equipment hiit workout will take you 20 minutes to complete. It uses a 30-on-30-off structure, and is inspired by the workouts Natacha Oceane posts on her Instagram account (follow her for awesome workout ideas!).

This one left me totally out of breath—enjoy the challenge! 🙂

No Equipment HIIT Workout

This HIIT workout uses an interval structure of 30 seconds work and 30 seconds rest. The equal rest interval is so that you can really push your hardest during the work intervals. There are five bodyweight exercises in this circuit, and you’ll go through them four times. At the halfway point, you get an extra 60 seconds to recover.

If you’re short on time or newer to interval training, you could opt to go through the circuit just 2-3 times instead.

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

See 01:37 in the above video for a preview of the exercises and how to modify them.

Squat Jack Heel Click
Shoulder Tap Plank Jacks
High Knees
Bottom-Half Burpees
Speed Skater

Similar Workouts

If you liked this no equipment hiit workout, you’ll love these similar ones from the archives:

Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
Bodyweight Tabata Superset Workout – 12 minutes, total body
20-Min Bodyweight Tabata Superset Workout – similar to previous link, but with an extra superset at the end
Bodyweight HIIT Workout – Total body, 22 mins long

xo Nicole

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Video, Workouts Tagged With: bodyweight workout, hiit, hiit workout

10-Minute Bodyweight Cardio Workout

October 8, 2018 by Nicole Leave a Comment

This post is sponsored by adidas. All opinions—as always!—are my own. 🙂

You don’t always need a treadmill, bike or other piece of large workout equipment to get in a good cardio workout. Today we’ll just use a series of five bodyweight exercises to get the heart rate up. This bodyweight cardio workout uses an interval structure of 30 seconds of work and 10 seconds of rest, and will take you just about 10 minutes to complete.

But before we breakdown the workout, let’s talk about clothes …

I’m loving this outfit gifted to me by my friends at adidas. The leggings are super comfortable, have a flattering high waist, and are a deep maroon color that’s perfect for fall. They’re currently sold out, but you can shop adidas’ current legging selection here. The longer length of this Essentials Linear Loose Tank Top makes it cute for layering under sweaters and sweatshirts and I’m always a fan of loose-fitting tops.

And the slides! I’m obsessed with slides in general, and now these Adilette Cloudfoam Plus Logo Slides. The Cloudfoam sole is so comfortable and even though it’s getting colder out, I honestly still wear slides just with socks on. I’ve been committing that fashion crime for years and I’m happy to see that lately it’s actually (astonishingly) on-trend. Socks with sandals 4 lyfe!

10-Minute Bodyweight Cardio Workout

In this bodyweight cardio workout, you’ll go through the five exercises using an interval structure of 30 seconds of work and 10 seconds of rest. Once you complete the circuit, rest for 30 seconds. Complete the circuit a total of three times.

As with all workouts, make sure you’re properly warmed up beforehand, always listening to your body and modifying or stopping as needed. I have a 5-minute warm up on the blog you can do.

Exercise Breakdown

Go to 1:41 in the above video to see a preview of the exercises and how to modify them.

Jumping Jack Drops
High Knees
Squat Jack to Heel Click (can do a regular squat jump if the heel click doesn’t work for you)
Burpees (you can do any variation of a burpee if chest-to-floor doesn’t work for you)
Mountain Climbers

If you like this workout, I’d also recommend this 12-Minute Tabata Bodyweight Cardio Workout. Also, I’ve been getting a lot of requests for upper body workouts, and rest assured I’ve got one coming for you next week!

xo Nicole

Filed Under: Bodyweight, Cardio, Interval Training, Video, Workouts