This is a bodyweight HIIT workout you can do at home or at the gym. Get in an awesome sweat with zero equipment!
(Leggings are on sale here! I looooove these ones.)
Hi friends! Happy Thursday! I hope you’re having a wonderful week so far. I feel like this week has flown by and with everything going on, in my brain it’s practically Christmas. I keep having to remind myself to stop getting ahead and just enjoy the present moment, but it can be tricky sometimes. Thankfully, my workouts have been keeping me sane and I’ve been able to stay consistent with Lean Machine strength sessions, Orangetheory, barre, and Peloton here at home. I’m also a huge fan of quick workouts I can bust out when I get in a time bind and the one I’m posting today is perfect for when that happens!
This is a HIIT workout you can do anywhere with your own bodyweight. Now that the weather is cooling down, you could even venture outside! I love workouts like this because they go by so quickly and when I’m finished, I’m covered in sweat and basking in the endorphins. You don’t need a lot of time to get an awesome workout and I find that for something intense like HIIT, 20 minutes is perfect. Next time you’re looking for something fast and furious, this one is for you, boo. (<— I’ve been taking too many of Cody’s classes on Peloton lately. He calls me boo and I really like it for some reason.)
Here’s what the workout looks like:
Form cues and tips:
Rotating burpees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump, rotating 180 degrees to face the opposite side, raising your arms overhead. Land with a soft knee and complete a burpee on the opposite side, rotating each time you jump.
Box jumps: Stand about 2 feet behind a sturdy surface you can jump onto, like a bench, plyometric box, or wooden chest. (I’ve also used an ice chest but can’t recommend it. Make sure it’s something that will stay still and not slide or fall over if you jump onto it.) Power through your legs to jump onto the platform, landing with soft knees.
(I used a tree stump because you do what you can haha.)
Step down and repeat. Make sure to exhale on the way up.
High knees: Walk or run in place, bringing your knees up high towards your chest and maintaining a tight core.
Thruster to breakdancer: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, jump back to plank, then rotate into a breakdancer pose, like so:
Come back into plank, jump forward, jump back, then rotate to the opposite side.
Lateral lunge to jumping lunge: Take a big step out with your left leg so that your foot angles out at 45 degrees. Your right leg stays straight and strong with toes pointed forward. Think about sinking your hips down and back as your keep your core tight and chest lifted. Step back to center and back, into a lunge lunge position, making sure your front knee doesn’t bend in front of the toe and keep your legs parallel to each other—like a train track, not a tightrope. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges instead. So you’ll lateral lunge, step back and do 3 jumping lunges, then lateral lunge on the other side.
Plank punch: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. punch the space in front of you with one arm. Place the hand back down and alternate sides.
Mountain climbers: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.
Broad jump: Jump forward as far as you can, landing in a low squat. Stand up and rotate, then jump back the way you came. Try to jump a little farther each time!
Low squat jacks: Come into a low plie squat with your knees tracking towards your toes, core tight, and chest lifted. Stay LOW and jump your feet to center. Jump back out to a low squat.
Stay low the entire time and keep your booty down!
Push-up to side plank: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.
As you rise, rotate into a side plank. Push-up then rotate to the opposite side.
You can complete 2 rounds, or 3 rounds if you’re looking for a 30-minute workout. I hope you love it!
Photos: Lindsay Colson
Don’t forget that Fit Guide prices jump tomorrow! Grab yours here.