HIIT It Bodyweight Workout

Good morning! Today I have a HIIT-style workout to share that you can complete in twenty minutes or less.

HIIT (High Intensity Interval Training) workouts involve bodyweight or light weight exercises that are performed during small periods of time followed by short rest periods, usually in thirty minutes or less. If you’re not a big fan of cardio, this type of format could be good to add into your fitness routine every now and then. Just don’t get caught up in the “go hard or go home” mindset all the time. Keeping a variety in your routine with low-impact strength and cardio is important, too.

My goal for this circuit was to put something together that can help you wake up and get your blood pumping first thing in the morning or as soon as you’re done with your work for the day. Get it done, sweat, get stronger, knock it out, shower and you’re done.

I absolutely love short and not-so sweet workouts. It’s important to include, however, that I don’t usually work out like this. Most of my workouts over the last few years have been slow and steady strength days at the gym or dumbbell workouts at home paired with barre, Pilates, outdoor runs and yoga. It’s important to keep a variety in formats, and it’s nice to throw a little HIIT into the mix from time to time.

This total body bodyweight workout was made to get you WORKING in one clean 80, 70, 60, etc. rep. sweep! Rest and repeat for two or more rounds if you’re feeling it. I dare ya!

If any of these moves are new to you, please take a careful look at the exercise descriptions below and check out the video demos on social. Pay attention to your form, listen to your body, modify any exercise you need to, and please reach out with any questions that you may have.

Let’s do it!

Exercise Breakdowns

(Please also reference my video demonstrations!)

• jumping jacks

Jumping jacks – especially 80 of them in a row! – are great for the entire body, even your heart and lungs. There’s no doubt in my mind that you have all done these before, so here two simple tips: your feet should land shoulder width or wider as your hands meet above your head, and keep your arms slightly bent. You can take the jump out to modify in the higher reps, so check out the video on that.

• plank hold

Get into a plank position on your elbows and toes.

Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight (ideally for :70) without letting your back round or arch. You can always drop your knees to modify, or choose to hold a straight arm plank instead.

• twisting mountain climbers

Start in a straight arm plank position on the hands and toes, hands slightly wider than shoulder-width apart. Keeping your core tight, bring your right knee in towards your left elbow and then quickly alternate legs.

Each knee in counts as one rep, since you are doing a total of sixty! If you’re really down for a challenge, count the alternating knees as one rep instead of two (right knee in, left knee in as one).

Your abs and shoulders will be on fire after the plank hold to twisting mountain climber combination!

• floor bridges

Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms down. Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat.

• standing lunge to twists (alternating)

This is a spin on the lunge that also works your balance, abs, obliques and other core components. You could do a forward or reverse lunge, and I chose to demonstrate it in a reverse.

Start standing straight with your feet under your hips and arms stretched out in front of you, shoulder level, palms together. With chest lifted, shoulders back and core tight, take a step back with your left foot and lower down into a lunge position (your knee should be at a 90-degree angle).

During the lowered position, twist your upper body in the same direction as your forward leg (right), and then twist back to the starting position. Repeat on the other side. For this workout, each side of the lunge counts as one rep since you are doing forty!

• froggers

Begin in a plank position on all fours, with your body in a straight line and your legs and arms shoulder-width apart. Make sure that your hands are under your shoulders. Quickly jump forward like a frog into a wide squat position. Your knees and feet should land just outside of your elbows. You can return back to the starting position from here, or add in an extra challenge of moving your hands off of the floor and in front of you with the jump. (This is what is demonstrated in the video.)

Modify by stepping back and forward, one leg at a time instead of jumping.

• push-ups

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine. You can modify by dropping your knees.

• star jumps

Start in a semi-squat position with your back flat, feet together or under your hips, and palms touching the sides of your legs or in front of you, like pictured.

Jump up and off of the ground and raise your arms and legs out to your sides. (Your body should form an “X” position.) Try to land softly with your feet together and lower yourself back to the starting position. Repeat.

If you don’t feel comfortable with this high-impact move, start without the jump and raise your arms and one leg at a time (alternating) to the “X” position, similar to a modified jumping jack. If you’re really up for a challenge and want to intensify the star jump, try rotating 180 degrees and jumping back and forth in a pattern. It’ll get you!

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All right, I better get going. I’m trying to get out the door with Skyler and take a long walk around the neighborhood before the rain rolls in today. The weather has been gorgeous, and I just might take this workout outdoors later, too.

Let me know if you end up giving this one a try, and drop a comment with how many rounds you got through.

Enjoy!

You might also like:

• 30 Minute (Total Body) At-Home HIIT Workout
• Cardio, Core & Booty Tabata Workout
• 20 Minute At-Home Strength & Power Workout
• At-Home Cardio HIIT Workout

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Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines.