June 25

30-Minute Bodyweight HIIT Workout (VIDEO)

By fitness

June 25, 2022




Build muscle and burn main energy at dwelling with this body weight HIIT exercise! This no tools exercise is a complete physique burnout that makes use of your individual body weight for resistance coaching and excessive depth cardio! Perfect as a fast and efficient dwelling exercise or as a touring exercise!

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As a busy mother, I’m all about effectivity.

That’s the place fast, efficient exercises like this FULL BODY body weight HIIT routine are available in.

This full physique HIIT exercise is designed to get your coronary heart price up and burn energy, might be finished in your front room or when you’re on trip, and requires simply half-hour.

HIIT exercises mix excessive depth intervals with temporary relaxation durations to maintain your coronary heart price up (which makes each transfer harder). The purpose is to push your limits through the durations of labor time – they’re quick, however intense!

Woman performing a burpee in this full body bodyweight HIIT workout at home.

Bodyweight HIIT Workout FAQs

What Is A HIIT Workout?

High Intensity Interval Training (HIIT) combines quick bursts of intense train with quick relaxation durations. It’s an environment friendly technique to prepare since you work at your ‘all-out’ tempo for a brief however intense time frame, earlier than taking a minimal relaxation interval to catch your breath and repeating.

What Are The Benefits of Bodyweight HIIT Workouts?

Bodyweight HIIT exercises are nice for all health ranges as a result of they’re environment friendly and might be finished anyplace). HIIT is an environment friendly different to longer, steady-state cardio (like a slower-paced run) for those who’re seeking to save time. According to the American Council on Exercise, HIIT exercises are additionally acknowledged for burning energy, growing endurance and constructing muscle definition.

Fire up each main muscle group in your physique AND get your coronary heart price up with this fast and efficient BODYWEIGHT HIIT WORKOUT that you are able to do anyplace.

This circuit-style exercise alternates body weight power coaching with highly effective HIIT cardio workout routines. Burn energy and construct muscle, zero tools wanted!

Workout Equipment:

None! Just your body weight.

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Workout Instructions:

Follow together with the guided Bodyweight HIIT Workout on YouTube, led by private coach Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (every circuit comprises 2 STRENGTH workout routines and a couple of HIIT/POWER workout routines)
  • Timed Intervals (40 seconds of labor, 20 seconds of relaxation)
  • Repeat Each Circuit x 2 Sets

Travel Hack: The Full Body Workout You Can Do on Vacation!

Workout Outline

CIRCUIT ONE
1. Two-Pulse Squat
2. Alternating Toe Touch Squat Jumps
3. Reverse Lunge Front Kick and Reverse Lunge Rear Kick
4. Lateral Lunge and Lunge Jump Switch

CIRCUIT TWO
1. Push Up and Alternating Arm Punch
2. Two Army Crawls and One Burpee
3. Standing Lat Pull Down and Chest Press
4. Two Jabs and Two Overhead Punch Jacks

CIRCUIT THREE
1. Two Lateral Shuffles and Squat Jump
2. Push Up and Step In to Squat Hold
3. Roller Boats
4. Single Sided Crunches

12 Best Bodyweight HIIT Exercises

Two-Pulse Squat

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a two pulse squats as part of bodyweight hiit workout

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.

Alternating Toe Touch Squat Jumps

Targets: Legs, quads, outer glutes (gluteus medius), interior thighs, calves and core.

woman performing alternating toe touch and squat jump as part of full body hiit workout

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.

Reverse Lunge Front Kick and Reverse Lunge Rear Kick

Targets: Legs, glutes, quads, hamstrings and core.

woman performing reverse lunge kick and front kick as part of bodyweight hiit workout

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.

Lateral Lunge and Lunge Jump Switch

Targets: Legs, glutes, quads, hips, hamstrings, outer glutes, interior thighs, calves and core.

woman performing a lateral lunge jump switch as part of full body hiit workout

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.

Push Up and Alternating Arm Punch

Targets: Chest, shoulders, triceps, again, abs and core muscle tissue.

woman performing a push up and alternating punch

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.

Two Army Crawls and One Burpee

Targets: Full physique with an emphasis on the higher physique, shoulders, chest, triceps, again, abs and core.

woman performing two army crawls and burpee as part of bodyweight hiit workout zero30 day 5

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.

Standing Lat Pull Down and Chest Press

Targets: Shoulders, chest, again and lats.

woman performing lat pull down and chest fly

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.

Two Jabs and Two Overhead Punch Jacks

Targets: Shoulders, again, biceps and core.

woman performing two punches and two overhead jack punches

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.

Two Lateral Shuffles and Squat Jump

Targets: Calves, glutes, quads, hamstrings, hip abductors and core.

woman performing a lateral shuffle and squat jump as part of bodyweight hiit workout

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.

Push Up and Step In to Squat Hold

Targets: Total physique – legs, glutes, quads, chest, shoulders, triceps, again, abs and core muscle tissue.

woman performing a push up to squat step in

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.

Roller Boats

Targets: Spine, hip flexors, interior thighs, abs and core.

woman performing roller boat exercise on mat

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.

Single Sided Crunches

Targets: Core, with a deal with the decrease abs and obliques.

woman performing single sided isolation crunches

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.

A 2-week, body weight exercise plan with new exercise movies DAILY — ZERO tools wanted, 30-minutes a day, 5-days per week!

If you want this body weight HIIT exercise at dwelling, obtain the FREE, 2-Week Full Body Workout Plan.

Zero30 Bodyweight Workout Plan

Pin this Bodyweight HIIT Workout (Zero30, Day 5)

Zero30 Day 5: full body bodyweight HIIT workout

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