Last Updated on February 21, 2020
I love this HIIT bodyweight workout. This HIIT Workout is one of my go-to workouts when I’m traveling, on vacation, at home, or I don’t feel like going to the gym.
Why? Because this quick & easy HIIT workout is bodyweight only – and – because you can burn fat without equipment when you use the HIIT training strategy.
No equipment? No gym membership? No problem! No equipment? No gym membership? No problem!
This bodyweight HIIT workout is perfect for busy women trying to squeeze in some exercise on the fly.
There are only 5 bodyweight exercises in this workout… BUT, the moves target the legs, thighs, booty, and core at the same time… which means more calorie burn – in less time – for you. Awesome!
The best part? The exercises are low impact… so they won’t hurt your joints and you don’t have to jump around like a hyper-caffeinated kangaroo. Sweet!
HIIT Bodyweight Workout
- Do each exercise until you feel the burn… Once you feel the burn do 5 more.
- Max out the number of reps you do at 25. (If you feel like you can keep going you may want to add ankle weights.)
- Do 1 round of all 5 exercises to complete 1 set.
- Do 4 full sets to complete the workout.
- Do this workout 2 times a week along with my other workouts.
- If you’re serious about burning fat follow my meal plans along with these workouts.
Don’t let the smiley face fool ya! This home HIIT workout burns so good!
Ready? Let’s get it!
Pin this HIIT bodyweight workout to Pinterest so you can do it whenever you want.
HIIT Bodyweight Workout Exercises
Plie Pulses
Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up halfway to the start position… then pulse back down for one count before pushing back up to the start position to complete one rep. Squeeze your booty and core in tight throughout the movement.
Scissor Kicks
Lie with your legs extended out with toes pointed. Contract your abs and lift your legs off the ground about 6 inches. This is your start position. Lift one leg straight up then quickly lower it, as you simultaneously lift your other leg. Scissor kick both legs once, to complete one rep. Continue to alternate lifting and lowering your legs without stopping or touching the floor until you complete your set. Tip: Extend your arms out to the side or under your butt for support.
Booty Boostin’ Bridge
Lie on your back with your knees bent. Lift one leg and cross it over the other. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips square/level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
Leg Killer
Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position. Then quickly turn to one side and lunger, lowering your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to do another plie squat. Then quickly turn to the opposite side and lower your body down to complete another lunge. Return back to the middle to plie again. Repeat the plie – lunge – plie – lunge pattern, quickly adding up reps until you complete 1 set.
Pendulum lunge
Step forward with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position, immediately stepping backward with the same foot and lower your body down until your front knee is at a 90-degree angle. Exhale and push back up into the start position to complete one rep.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
xo
Your Coach and Biggest Cheerleader,
If you liked this HIIT workout you’ll love these workouts, too.
what a work out!
I plan on adding this workout to my weekly routine!
thank you
woo! you’re welcome xoxox Thank you for letting me know 🙂
Christina,
Wow it is a workout. Happy too have a workout wasily done at home. Would help me though if I could print pictures out for workouts. Computer not always easy to have in front of you.
I design my free workouts to work on phones and tablets to make it more user friendly. I only provide printouts for my paid programs because I had to invest a lot of time to create them and they’re worth the investment. Plus my programs are a complete workout program – not random – so I can get people much better results that way. People steal my free content all the time… which is technically illegal and I pursue legal action because it affects my online reputation and business – so I won’t be doing free public print outs any time soon.