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Free Intense Workout

Bodyweight HIIT

Intense   8 minutes

Target Areas: Full Body

Equipment: No Equipment

Bodyweight HIIT
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

When it comes to losing fat and burning calories in a short amount of time, high intensity interval training (HIIT) is the secret. Perform each exercise with maximum effort and you will feel and see the benefits in no time!

Exercises

Set 1: 2 rounds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Rest
Rest
10 seconds
Pop Squats
Effort: Very Hard
Pop Squats
20 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Effort: Very Hard
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Effort: Very Hard
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
20 seconds
Rest
Rest
10 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
20 seconds
Rest
Rest
10 seconds
Jump your feet forward to a squat.
Effort: Very Hard
Burpees
20 seconds
Rest
Rest
10 seconds

Workout Discussion

27 Jul
Do 3X
09 Jul
can i do plank pushups compared to regular pushups? what is the modifier subsitute for box jumps?
26 Jun
works good
31 May
Great #noexcuses workout for morning. Love the tabata timer and variety!
04 Feb
Todae is dae 1. I hope it works.
24 Jan
Good combination for beginner workout
22 Jan
Know the feeling.Take it slow.
22 Jan
I am a beginner and need workouts that are do-able please!

Appears In

full body
Full Body
interval timers
HIIT
weight loss
Weight Loss
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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