Ditch The Dumbbells: Try This Bodyweight HIIT Workout

If you’re pressed for time, and want a calorie-burning, butt-busting, metabolism-boosting workout fit for a true fanatic try HIIT. High-Intensity Interval Training incorporates repeated sets of higher-than-usual-intensity sets immediately followed by short spans of recovery time, and has been found to be quite effective at burning more calories even after you’re finished exercising (we call that a bonus!).

Step 1: Warm Up

Before any exercise, we know stretching is important. It’s especially so with HIIT since you will be exerting those muscles at high intensity. After five minutes of stretching, add in a few of these simple warm-ups to get the blood flowing and your body ready for HIIT.

 

JOG IN PLACE – 30 seconds

You got this one, right?

HIGH KNEES – 30 seconds

High knees combine a typical running motion with exaggerated knee lifts.

BUTT KICKS – 30 seconds

Stand with your feet placed shoulder-width apart. Contract your glutes, jump up, then bring your heels up to your butt. And then back again.

JUMPING JACKS – 30 seconds

Gym class circa middle school. You’re on it.

Do one cycle of each, and then repeat.

Step 2: HIIT It!

This is the workout to get you revved up and pumped up. It will get your body to a state where it’s burning through calories faster than you can scoop that ice cream into your mouth! (Yes, we’re watching.)

REVERSE LUNGES x 20 reps total

Like a lunge, but in reverse.

man demonstrating bodyweight hiit workout Reverse Lunge man demonstrating bodyweight hiit workout Reverse Lunge

STANDING TORSO ROTATION x 20 reps total

Twist your torso from one side and back again. Holding a medicine ball can help focus. *No ball? No problem! Using your body weight is very effective. 

Bodyweight hiit workout standing torso rotation Bodyweight hiit workout standing torso rotation Bodyweight hiit workout standing torso rotation

SIDE SHUFFLE to RIGHT and LEFT x 20 reps total

Your feet should be a little wider than shoulder-width apart. Next, bend your knees and then shuffle to the right and touch your right foot with right hand. Repeat on the other side.

Side shuffle workout demonstration

SQUATS x 10-15 reps

If you don’t know squats, we’re sending you back to Go!

REACH UP and FORWARD FOLD x 10-15 reps

Adding a little yoga into the routine keeps you limber.

Man demonstrating reach up workout

TRAVELING TWISTING LUNGE x 15 reps total

This incorporates a torso rotation with a lunge. We know you got this. *No ball? No problem! Using your body weight is very effective. 

HIIT workout demonstration twisted lunge HIIT workout demonstration twisted lunge

HIGH KNEES x 20 reps total

See above. Haven’t you been paying attention?

Man showing bodyweight hiit workout high knees Man showing bodyweight hiit workout high knees

Step 3: Cool Down/Stretch

You’ll want to make sure you schedule in some cool-down time, so your body can readjust to your regular day-to-day. Plan on approximately 10 minutes, and we suggest:

INCH WORM x 10 reps

Like a plank, but you’re “inching” forward and back.

Man demonstrating the bodyweight hiit workout inch worm Man demonstrating the bodyweight hiit workout inch worm Man demonstrating the bodyweight hiit workout inch worm

SIDE LUNGE x 10 reps total

A lunge to… can you guess? The side! So smart!

Demonstration of side lunge Demonstration of side lunge

STATIC SIDE LUNGE STRETCH 1-2 minutes on each side

Static means you keep the pose still. No movement.

STANDING FORWARD FOLD 1-2 minutes

See above.

Bodyweight HIIT cool down Standing Forward Fold

STANDING CAT for 30 seconds and STANDING COW for 30 seconds

There’s that yoga again!

Bodyweight stretch standing cat bodyweight stretch standing cow

STANDING HIP FLEXOR STRETCH 1-2 minutes on each side

We think it’s best you look at a video for this explanation.

Standing hip flexor stretch demonstration Standing hip flexor stretch demonstration

STANDING CHEST OPENER STRETCH 1-2 minutes

Stretch your arms out to your sides, and then back while pushing your chest forward.

Bodyweight hiit workout cool down Standing Chest Opener

 

Smiling: Your face’s favorite workout.

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