Wake up your body, your muscles, and your metabolism with this quick bodyweight workout that allows you to get in a good sweat without any equipment at all.
This quick routine uses a HIIT structure and a combination of both HIIT and core intensive exercises to bring about results in minimal time. The only thing you need for this workout is some motivation, and a warm up and cool down, but we’ve got you covered there too.
Warm Up Workouts - Choose one
- 6 Minute Wake Up Call Cardio Workout - Calorie Burning Warm Up Cardio for Energy
- 5 Minute Cardio Warm Up - Total Body Warm Up Workout
- Total Body Warm Up Cardio - 5 Minute Warm Up Workout
Cool Down Workouts - Choose one
- Fast 5 Minute Cool Down and Stretching Workout for Busy People
- 15 Minute Relaxing Pilates Yoga Blend - Calming Yoga and Pilates Workout for Strength and Flexibility
- 5 Minute Relaxing Stretching Workout for Stiff Muscles & Stress Relief - Easy Stretches to Do at Work
Workout Structure:
5 Groups of Exercises
20 Seconds On, 10 Seconds Off
3 Sets Per Exercise (AAA, BBB pattern)
Printable HIIT
Mt Climber x 3
Windshield Wiper x 3
Rest
Burpee x 3
Jumping Lunge x 3
Rest
Jackknife Crunch x 3
Back Bow Crossover x 3
Rest
Seal Push Up x 3
Supine Push Up x 3
Rest
Plank Jack (Burnout 1 Min)
How often should I do HIIT?
High intensity interval training is intense enough that it should not be done more than 3 times a week - every other day as an absolute maximum. The body needs time to heal itself after rigorous training and rest is an important and often overlooked part of fitness. More is not better, so even if you're tempted to do HIIT every day for faster results, the effort is likely to backfire and end up hindering your progress rather than furthering it.
How can I work this HIIT video into my routine?
Depending on your goals, your fitness level, and how much time you have, there are a lot of different ways that you can use this video. You can add on one of each of the warm up and cool down options above and use this high intensity interval training workout as a standalone routine for an emphasis on cardio and a quick total body burnout. You can also add this onto a strength training session for extra calorie burn and an extra challenge. Whichever way you use it, make certain to add both the warm up and cool down in order to keep your workout as safe and effective as possible.