No Equipment HIIT Workout (30 On / 30 Off)

February 24, 2020 by 2 Comments
No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

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:

No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

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:

xo Nicole

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

Bodyweight Tabata Superset Workout (20 Mins)

January 29, 2020 by 2 Comments
Bodyweight Tabata Superset Workout (20 Mins) - Total body workout broken up into four tabata supersets. No equipment needed! #workoutvideo #tabata #hiit #bodyweighttraining

This bodyweight tabata superset workout will take you 20 minutes to complete. It uses the same structure as the previous two weeks, but no equipment required. If you missed those:

Bodyweight Tabata Superset Workout

This total body tabata superset workout is broken up into four tabatas. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. I’ll give you two exercises that you’ll alternate between.

The first two tabatas are core & upper body focused, and aren’t as intense as the last two tabatas. They aren’t easy, but there isn’t any jumping around, so you’re not going to be as out of breath. You’ll use the standard rest/work tabata structure for them.

The second two tabatas are sweatier. Because I want you to be able to push your hardest during the work intervals, I’ll give you 30 seconds to rest at the halfway point in each one.

Rest for 60 seconds after each completed tabata superest.

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:

Bodyweight Tabata Superset Workout (20 Mins) - Total body workout broken up into four tabata supersets. No equipment needed! #workoutvideo #tabata #hiit #bodyweighttraining

Workout Breakdown

TABATA 1 – core (obliques)

See 01:44 for a preview of the exercises and how to modify.

  • Mountain Climber Cross – Straight (alternate sides)
  • Side V-Ups (alternate sides)

TABATA 2 – upper body & core

See 06:37 for a preview of the exercises and how to modify.

  • Single-Arm Plank March (alternate sides)
  • Swimmer Kicks with Triceps Lift / Triceps Squeeze

TABATA 3 – lower body

See 11:24 for a preview of the exercises and how to modify.

  • Wide Squat Jump Side Lunge Slide
  • Low Squat Hop x2, Duck Walk Back

TABATA 4 – total body

See 16:39 for a preview of the exercises and how to modify.

  • Burpees
  • Breakdancer Kick-throughs

Similar Workouts

If you enjoyed this bodyweight tabata superset workout, you’ll love these similar options:

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Tabata, Video, Workouts Tagged With: , ,

Bodyweight HIIT Workout (12 Mins)

March 4, 2019 by 1 Comment
Bodyweight HIIT Workout - This quick bodyweight hiit workout will take you just over 12 minutes to complete. Video included! #hiit #bodyweightworkout #intervaltraining #athomeworkout

Today’s quick bodyweight HIIT workout will take you just over 12 minutes to complete. No equipment needed, and you’re sure to be out of breath by the end.

And sorry I didn’t post a new workout last week! I’m subbing a bunch at Btone this month, and after teaching many in-person classes, it’s hard to find the motivation to then film one for YouTube.

Bodyweight HIIT Workout

For this bodyweight HIIT workout, you’ll use an interval structure of 30 seconds of work and 10 seconds of rest to complete six exercises. When you’ve completed the circuit of six exercises, rest for 30 seconds then repeat. In total, you’ll do three sets (if you want a longer workout, you can do 4-5 sets instead!).

No equipment is needed, but you will want a mat as we’ll be kneeling for one move and in a plank for a couple others.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. In the preview of exercises in the above video, I’ll show you how to modify each one.

Bodyweight HIIT Workout - This quick bodyweight hiit workout will take you just over 12 minutes to complete. Video included! #hiit #bodyweightworkout #intervaltraining #athomeworkout

Bodyweight HIIT Workout Breakdown

See 01:16 in the above video for a demonstration of each exercise and how to modify.

  • Prisoner Knee Ups – Like a prisoner get-up but you’ll press off your front foot from a kneeling position and hop up, driving your back knee into your chest. Alternate sides as you go.
  • Lateral Plank Jumps to Low Squat – From a plank position, hop your feet to the outside of your right hand, back to plank, outside of your left hand, back to plank. Then hop both feet up to the outsides of your hands, landing in a low wide squat.
  • Curtsy – Knee Up – Curtsy – Skater – For this combo, you curtsy lunge into a knee drive hop, land back down in the curtsy lunge, and skater leap to the side, landing in a curtsy lunge on the other leg.
  • Breakdancer Kickthroughs – Start in a bear plank position (knees bent under hips in tabletop, hovering off the floor). Then kick a leg through to the opposite side, twisting and lifting the opposite hand off the floor.
  • Forearm Side Plank Crunch – Kick – In a side plank, crunch your top knee in to your top elbow, extend back to a hover, then kick your top leg forward, touching your toes with your hand.
  • Repeat Side Plank Crunch – Kick on other side
Filed Under: Bodyweight, Full Body, Interval Training, Video, Workouts Tagged With:
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