Usually Daniel and I design and write our own routines, but this time he asked me the favor of writing his next workout for him. I was happy to help, but not without using some of the most brutal (in the best way possible) bodyweight exercises out there to build this HIIT routine of his. If you're looking for a quick and efficient bodyweight routine that's going to challenge you, try this HIIT workout.

Workout Structure:

• 20 On, 10 Off
• AB AB Format
• 3 Sets per group
• Last exercise is a 60 second burnout

Equipment Needed:
None

Warm Up / Cool Down:
Not included (both are highly recommended)

Printable HIIT Workout:
Star Jumps
Clapping Push Ups

Thigh Slaps
Jackknife Crunches

Jumping Lunges
Back Bow Crossovers

Double Burpees
Supine Push Up

Plank Jack (60 second burnout)

How often can I do this HIIT workout video?
The body needs time to heal after high intensity interval training, so be sure not to do HIIT more than 3 times a week. On your rest days, you can do strength training and/or lower impact, endurance cardio, but make sure to take at least 1-2 days each week where you aren't doing either HIIT or strength training. Rest is an important part of fitness and trying to take shortcuts and skip rest days can end up doing more harm than good in the form of over training and overuse injuries.

What should I eat after this workout?
Despite what large supplement companies and many misguided trainers will tell you about after-workout meals and snacks, carbohydrates are what your body needs most after an intense workout (not an immense amount of protein). Eat a meal as soon as you can after a workout, and if it's going to be any longer than 60-90 minutes before you can prepare a meal, make sure that you choose a healthy snack to hold you over.