This is a fun, fast and effective bodyweight HIIT workout that will get your heart revved up and your muscles nice and toasty, all in under 20 minutes.
All of the major muscle groups are at least lightly engaged throughout this workout; butt, thighs, abs, & upper body are all going to have to pitch in to finish this routine - because we touch on so many muscle groups in a short time, none of the muscles should feel completely spent after you've finished, which makes this a great routine to combine with another kind of training - strength training for the upper or lower body would be a perfect companion to this video. It also works well as a standalone, just make sure that you do a quick warm up before you start, and that you do a cool down and stretch once you've finished.
Because there's no equipment at all and it doesn't require much of your time, this can be an excellent lunch break workout - just make sure you bring a change of clothes and some comfortable shoes!
Workout Structure
We'll be following the timing structure of 20 seconds on, with 10 seconds rest in between each interval, three times through for each unique exercise. As mentioned above, there is no warm up or cool down, so make sure that you get those in on your own in order to safely get the most benefit from your efforts.
Printable HIIT Workout
20 On, 10 Off x 3 each
1 Ski Sumo Double & Singles
2 Jumping Lunge Splits
3 Lateral Burpees
4 Flutterkick Squats
5 Up & Out Jacks
6 Russian Twist
7 Bicycle Crunches
8 Push Ups
9 Bridge: Kick Up & Outs
10 Plank
This is definitely on the lighter side of challenging when it comes to the typical Fitness Blender HIIT. If you're looking for something much more advanced, be sure to check out these videos:
- Level 5/5: Insane Cardio Workout Challenge - Climbing the Mountain: Ladder Workout - Hardest Workout Yet?
- Level 5/5: Brutal HIIT Challenge - Bodyweight Only High Intensity Interval Training Workout
- Level 5/5: Fat Burning Cardio HIIT + Dynamic Total Body Strength Training - FB Blend
On the other hand, if you're looking for something easier, we've got that too. Here are a couple of options for low impact or moderate, mid-range cardio workouts: