Quick HIIT workout (bodyweight only!)

Hi friends! How are ya? Happy Thursday! Anyone else getting excited for the long weekend ahead? Are you traveling or doing anything fun?

It’s rained all week this week, which has been beautiful to watch, but definitely challenging on the kiddo entertainment front. At least they’re still mesmerized by the fact that water comes from the sky, but I can’t count on that forever. I think we’ll be doing a lot of Pinterest Fail-type craft projects (which will be my fault, not theirs, haha) later today.

Quick HIIT Workout

For this morning, I have an all-new workout for you! This is a quick and intense bodyweight HIIT workout. I LOVE HIIT training for so many reasons (so much that I wrote a book about it), but it’s such an efficient way to build fitness/power, increase heart health, and burn a ton of calories and fat in a short amount of time.

QUICK HIIT WORKOUT! A fast and intense workout you can do anywhere with zero equipment. check out the details + a video how-to at fitnessista.com

Here’s what the workout looks like:

QUICK HIIT WORKOUT! A fast and intense workout you can do anywhere with zero equipment. check out the details + a video how-to at fitnessista.com

Form cues and tips:

Rotating squat jumps: Start facing one side and sink low into a squat. Jump 180 degrees, and land with a soft knee to squat on the opposite side. To minimize impact, walk 180 degrees to squat on the other side.

Plie squat side kick: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. Step one foot in slightly as you kick to other out to the side. Make sure to press out through your heel! Jump back into a wide lie squat. 

Squat floor touch: Get into a wide squat position (booty LOW and back), and touch the floor with one hand. Keep your abs engaged and chest lifted. Powering through your heels, spring up and bring your legs together, reaching your arms towards the side. Jump back into your wide squat and touch the floor with the opposite hand. 

Jump hustle back: Start with soft knees and jump forward as far as your can, landing in a low squat with your core engaged and chest lifted. Walk back quickly to your starting point. Exhale as you power through your legs, and try to jump farther than you did last time. Hustle back and do it again. 

Froggers: Start in plie squat position. Bring your hands down to touch the floor (keep your chest up). Jump back to a plank position, and jump your feet back to the outside of your hands. Keep your hips low, and chest lifted, as you bring your hands off the floor. 

Push-up mountain climber: 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.

Vertical jumps: Be sure to land with soft knees and exhale to spring up. Feel free to eliminate the jump (calf raise instead) or to add a tuck jump to make things more intense.

And a short video demo:


So tell me friends: how often do you HIIT train?! What’s your favorite explosive move for intervals? Any fun rainy day ideas to do with the kiddos?

Hope you have an amazing day.




lululemon top // Fabletics crops // Nikes

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  1. Lynn on May 25, 2017 at 6:45 am

    I probably only do HIIT once or twice a month. It’s hard to fit in all the different kinds of exercise we should be doing! I run and climb, and am trying to add in strength training more consistently. I save HIIT for the times when things blow up at work/home and I have only a short time to squeeze in a workout.

    • Fitnessista on May 25, 2017 at 8:07 pm

      that’s a great way to do it!

  2. Christina @ montessoriishmom.com on May 25, 2017 at 7:10 am

    I’m traveling this week and don’t have access to weights or a gym, so this is perfect timing for me! Thanks for sharing another great workout 🙂

    • Fitnessista on May 25, 2017 at 8:07 pm

      awesome! please let me know if you give it a try 🙂

  3. Stacey on May 25, 2017 at 7:13 am


    • Fitnessista on May 25, 2017 at 8:07 pm

      thank you so much, friend!

  4. Emily @ Pizza and Pull-Ups on May 25, 2017 at 7:20 am

    This looks awesome! I love quick body weight workouts, I aim for one HIIT workout a week

    • Fitnessista on May 25, 2017 at 8:06 pm

      please let me know if you give it a try!

  5. Ashley @ A Lady Goes West on May 25, 2017 at 7:57 am

    I’m not doing a lot of jumping or HIIT right now — but I do love the rotating squat jump — often seen in BODYATTACK too! 🙂 Happy Thursday, Gina!

    • Fitnessista on May 25, 2017 at 8:06 pm

      you’ll be back in your HIIT ways before you know it. so excited for you and that little nugget 🙂

  6. Megan @ Skinny Fitalicious on May 25, 2017 at 9:07 am

    Rain? What is that? HAHA Send some my way. It’s too hot here too soon!

    • Fitnessista on May 25, 2017 at 8:06 pm

      hahah right?! the girls are still confused by it

  7. Kirsten on May 25, 2017 at 9:16 am

    I really enjoyed reading your HIIT book. It was well written and you could tell you really know your stuff!

    This morning I did your most recent treadmill workout and was a sweaty mess after. Loved it!

    • Fitnessista on May 25, 2017 at 8:05 pm

      thank you, friend- i appreciate it so much <3
      happy to hear you liked the treadmill workout, too!

  8. Kelsey Graf on May 25, 2017 at 9:46 am

    I love HIIT – especially now that ClassPass has lowered its membership to 10 classes/month, I rely on home workouts to supplement that and probably do it twice a week. I go back to your old Shape Up workouts on YouTube often!

    • Fitnessista on May 25, 2017 at 8:05 pm

      ahhh that’s a bummer about class pass! so happy you’re still enjoying the shape up workouts 🙂

  9. Ashlyn on May 25, 2017 at 3:56 pm

    Hey girl! Can you do a post on what you are currently getting from Thrive every month and what you’ve been loving lately? I’m interested in giving them a try. Thank you!

    • Fitnessista on May 25, 2017 at 8:04 pm

      hi! sure i can do a post on it next week 🙂

  10. Tati on May 25, 2017 at 3:59 pm

    Hi Gina! What are your weekly staples when you go to the grocery store? What do you get for the girls that they love eating? Could you maybe do a post with your next grocery store haul? xo

    • Fitnessista on May 25, 2017 at 8:04 pm

      yes, i can definitely do that!

  11. Beth on May 25, 2017 at 4:30 pm

    We have been having a super rainy May in New England too. I know the plants need it (we’ve been technically in a drought) but I’m craving some sun!
    I love HIIT because I don’t really like cardio so the intervals make it fly by! My gym has a tabata class on Monday mornings – great way to start the week.

    • Fitnessista on May 25, 2017 at 8:04 pm

      yes! we finally got sun today- hope you get some soon!
      and intervals make the workouts go by so much faster 🙂

  12. Bethany on May 25, 2017 at 5:09 pm

    This is perfect for a quick afternoon workout. Might even have to try it out today. =) Thanks lovely!

    • Fitnessista on May 25, 2017 at 8:03 pm

      please let me know if you give it a try!

  13. Juliette | Namastay Traveling on May 26, 2017 at 5:06 am

    This is the perfect thing to do in my hotel gym! I needed something I could do quickly in the morning, this is perfect!

  14. Fiona @ Get Fit Fiona on May 26, 2017 at 5:59 am

    My favorite time to do HIIT workouts is when I’m short on time and can’t make it into the gym. In about 30 minutes I can get in an amazing workout!

  15. Kathleen on May 26, 2017 at 6:30 am

    This looks like a great workout! I typically do HIIT workouts at least twice a week. I get up super early to do them before work because when I get home all I want to do is hang out with my little man (9 month old!) HIIT are great because they don’t require a lot of time but are such a good workout!

  16. Susan on May 26, 2017 at 9:04 am

    this looks intense! I did a quick HIIT yesterday with box jumps, bosu pushups, dips, weighted squats and russian twists. My arms feel like jello. May have to try this one out today!Thanks for sharing!

  17. Kelli @ Hungry Hobby on May 26, 2017 at 9:30 am

    I’ve been hiit training a bunch because my shoulder is messed up can’t wait to try this tomorrow!

  18. Amanda on May 28, 2017 at 10:08 am

    I HIIT train 1-3x a week, depending on how spunky I’m feeling 😉 haha. sprints are always great, but I love anything plyo! Especially box jumps!

  19. Danny @ SweatCentral on May 12, 2018 at 7:31 am

    Let’s go and try this one…of course we’ll have to do the warm up first…

  20. Isabel on December 18, 2018 at 4:06 pm

    This looks awesome! I love quick body hiit workouts

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