30-Minute Bodyweight HIIT Workout (VIDEO)

How To Do A Two-Pulse Squat

1. Start standing toes shoulder-width distance aside, knees barely bent, core engaged.
2. Lower down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
3. At the underside of your squat, pulse by rising up an inch, then decreasing down an inch and repeating for a two-count pulse.
4. Drive by way of your heels to face tall, squeezing your glutes.
5. That’s one rep. Repeat.

How To Do Alternating Toe Touch Squat Jumps

1. Start standing toes shoulder-width distance aside, knees barely bent, core engaged.
2. Perform a squat bounce by exploding off each toes to go away the bottom; utilizing energy out of your legs. Extend the arms overhead.
3. As you land softly, decrease down right into a squat place, decreasing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
4. At the underside of the squat, faucet the proper toe with the left hand.
5. Explode again up into the squat bounce and repeat for the timed interval, alternating the toe contact.

Modification: Option to make this low impression by omitting the bounce and performing an alternating toe faucet and attain.

How To Do A Reverse Lunge Front Kick and Reverse Lunge Rear Kick

1. Stand with toes hip-width aside.
2. Transfer the burden into your proper foot. Then step your left leg again right into a reverse lunge, dropping your left knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
3. Drive by way of your entrance, proper heel and glute to face tall. As you accomplish that, carry out a entrance kick on the left leg by extending the left leg lengthy in entrance of you, leaning again.
4. Then step your left leg again right into a reverse lunge once more, dropping your left knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle.
5. Drive by way of your entrance, proper heel and glute to face tall once more. As you accomplish that, carry out a rear kick on the left, sending the left leg lengthy behind you, leaning ahead.
6. That’s one rep. Lower the left leg again down right into a reverse lunge and repeat this sequence for the timed interval.

How To Do A Lateral Lunge and Lunge Jump Switch

1. Start standing toes hip-distance aside, slight bend in your knees and core engaged.
2. Step your proper leg out to the aspect as you push your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat together with your proper leg whereas your left leg stays straight.
3. Then, drive off your proper foot to reverse the motion, pushing again to middle.
4. Immediately step your proper foot again right into a reverse lunge, aiming for 90 diploma angles in every knee.
5. Perform a “lunge jump” by exploding up out of your reverse lunge place and switching legs within the air, so your proper leg lands ahead in a low lunge place and your left leg is now within the again.
6. Return to standing after which carry out a lateral lunge to the left.
7. Repeat this sample, alternating sides on the lateral lunge with every rep.

Modification: Omit the lunge bounce and carry out step again lunges.

How To Do A Push Up and Alternating Arm Punch

1. Start in a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
2. Hold this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
3. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the perimeters).
4. Once on the backside of your push up, exhale as you push again up into excessive plank place.
5. At the highest, punch the proper arm out straight in entrance of you. Lower the proper hand again all the way down to the mat.
6. That’s one rep. Repeat, alternating the arm that punches out in entrance of you.

Modification: Option to take the push up and alternating arm punch out of your knees.

How To Do Two Army Crawls and One Burpee

1. Start in a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
2. Drop proper proper forearm to the mat, then your left forearm, decreasing your self right into a low plank place.
3. Then, place your proper palm on the mat, then your left palm, pushing your self again up right into a excessive plank place. This is a military crawl. Repeat for a complete of two military crawls.
4. When you attain the excessive plank place following your second military crawl, carry out a burpee by stepping or leaping your toes in to satisfy your fingers and leaping tall, arms overhead.
5. Land softly and bounce or step the toes again to search out excessive plank. That’s one rep. Repeat this sequence for the timed interval.

Modification: Option to take the military crawl out of your knees.

How To Do A Standing Lat Pull Down and Chest Press

1. Start standing toes shoulder-width distance aside, arms prolonged straight overhead, palms dealing with out. Elbows are locked out and core is engaged.
2. Perform a lateral pull by pulling the arms all the way down to discover a “goalpost” place, elbows bent at 90-degrees and are parallel to shoulders.
3. Then carry out a chest press by pulling the arms straight in entrance of your face, palms almost contact, elbows stay bent at 90 levels.
4. Push the arms again out to the “goalpost” place after which ship them straight overhead to return to the beginning place.
5. That’s one rep. Repeat this sequence for the timed interval.

How To Do Two Jabs and Two Overhead Punch Jacks

1. Start standing toes shoulder-width distance aside, knees barely bent, core engaged. Bring fingers or knuckles as much as “defend” your face in a guard place.
2. Perform two jabs by shortly punching the proper arm straight out in entrance of you, then the left arm.
3. Bring each arms again to your defensive place, or beginning place and carry out two overhead punch jacks.
4. “Jack” the toes extensive as you punch each fists overhead.
5. Then “jack” the toes slim as you deliver your fists again all the way down to chest degree. Repeat for a second overhead jack.
6. That’s one rep. Repeat this sequence for the timed interval.

Modification: Option to make this low impression by stepping the toes out somewhat than “jacking” the toes out.

How To Do Two Lateral Shuffles and Squat Jump

1. Start in an athletic stance, toes hip-width and knees bent.
2. Perform two giant shuffles to the proper aspect of your mat.
3. On the ultimate shuffle, carry out a squat bounce by exploding off each toes to go away the bottom; utilizing energy out of your legs.
4. Land softly, then carry out two giant shuffles to your left. On the ultimate shuffle, carry out a squat bounce.

Modification: Option to omit the squat bounce and carry out an air squat.

How To Do A Push Up and Step In to Squat Hold

1. Start in a low squat place, then step or bounce again right into a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
2. Perform a push-up by slowly decreasing your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the perimeters).
3. Once on the backside of your push up, exhale as you push again up into excessive plank place.
4. At the excessive plank, step or bounce your toes in to satisfy your fingers and discover a low squat place (beginning place), elevating your arms overhead. Hold for a second earlier than leaping again to excessive plank and repeating the sequence.

How To Do Roller Boats

1. Begin sitting on the mat together with your knees bent, toes on the ground. Place your fingers behind your knees, fingertips dealing with your butt, chest is lifted.
2. Roll onto your again and utilizing that momentum, propel your self again to seated place. Option to carry your fingers behind your knees.
3. Engage your interior thighs and draw your decrease stomach in and up as you tip again onto the again of your sit bones. Send each legs lengthy, straight out in entrance of you. Option to deliver the arms out and parallel to the ground. Hold right here for a three-count.
4. Then, gently roll again and repeat.

Modification: Option to maintain the knees bent or hold the fingers behind the knees for help.

How To Do Single Sided Crunches

1. Lie flat on the mat, low again pressed into the bottom, arms behind the top and legs collectively. Option to bend the left knee whereas sending the proper leg lengthy, or make this tougher by sending each legs lengthy.
2. Perform a crunch by pulling the left elbow in as you pull the proper knee in. Think about making an elbow to knee connection.
3. Return the left shoulder to the mat as you ship the proper leg lengthy once more. That’s one rep. Repeat for the timed interval.