This week’s HIIT bodyweight workout is full of badass cardio intervals, all timed out to maximize your cardiovascular development and metabolic rate. You gotta love a HIIT workout that doesn’t require any fitness equipment whatsoever—no excuses, you can do this HIIT class anywhere, anytime.

We had an awesome, full class yesterday—we worked hard and had a lot of fun. The intervals were tough, a challenging cardio burn with lots of lower body. But we all pulled through, all the way until the last set of happy abs was over.

So check out the HIIT bodyweight workout, get psyched, and get after it, already!


Sign-Up for HIIT Class

My HIIT workouts are designed so they can be done on your own, wherever you are, without needing weights or other exercise equipment. But I promise you you’ll push yourself harder – and have a lot more fun – in one of my classes. Join us next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph, MA.

HIIT Bodyweight Workout

Stretch & Warm-Up
Stretch for a few minutes, just to loosen up. This is more for injury prevention than anything.

Do 1-minute of light cardio to get your heart rate up. Walk, jog or jump rope in place (an imaginary jump rope works perfectly fine).

Without resting, do 10 jumping jacks, 10 mountain climbers, and 10 burpees back-to-back-to-back. Repeat the circuit with 15 of each exercise, and then 20 of each exercise. Go straight from one set into the next, not taking any time to rest until after your last set of 20 burpees. No resting. And also, no resting.

HIIT Circuit: This HIIT circuit is split up into two sets of 8 exercises. Start with the first set and do each exercise for 30-seconds at max intensity; followed by a 10-second rest. Take a 1-minute rest after the set, before moving onto the second set. Repeat 3x.

Set #1

Left-leg Burpees: A traditional burpee, except only the left foot should ever touch the floor. Great for core stability and strengthening the obliques.

Grasshoppers: Like a mountain climber, but the feet go towards the outside of your hands. Great oblique strengthener.

Lunge Jumps: Start in a lunge, the back knee hovering just inches above the ground. You should have a 90º bend in both the front and back knees, with the front knee directly above your ankle. Jump and switch feet, coming into a lunge on the other side. Repeat.

High Knees: This is is more than just running in place. Really pull those knees up, getting them higher than your hips. The higher the knees, the more you’ll work your abs. Pump your arms, go as fast as you can, and try to sprint it out for the last 10-seconds of the interval.

Figure Skaters: Standing on the left side of your mat, leap sideways, landing on the right foot and stepping the left foot behind into a curtsy lunge. From the curtsy lunge, leap back over the mat, landing in a curtsy lunge on the other side. Repeat.

1-2-3 Ab Burpees: This is like a regular old burpee, except instead of jumping your feet up in between your hands every time, you do three small jumps—jump in 33% of the distance towards your hands and back; then 50% in and back then all the way to your hands, jump up, and repeat.

Power Skips: It’s like you’re frolicking through a field of wildflowers, except badass. Without traveling forward, skip aggressively, really driving through the bottom leg and getting as much height as you can. Pump those arms!

Plank Jacks: From elbow plank (shoulders aligned with your elbows, thighs and triceps actively pulling towards your core, heels actively pressing back to the wall behind you), start doing “jumping jacks” with your legs. Maintaining core stability is key; don’t let your back waffle and arch, and definitely don’t let your butt get too high.

Set #2

Right-leg Burpees: A traditional burpee, except only the right foot should ever touch the floor. Great for core stability and strengthening the obliques.

Up & Overs: Start with your feet to the left of your mat, hands on the mat. Jump and hop your legs to the other side, putting as much weight on your shoulders as you can. Hop back & forth.

Triple Threat: Start in a lunge, jump and switch legs, coming into a lunge on the other leg. Jump and land in a squat. Repeat.

Toe Taps: From a stand, lift one leg, turning the interior of your knee and ankle towards the ceiling. With the opposite arm, reach for the raised ankle, engaging your obliques as you twist. Now hop and switch to the other side.

Suicides: Start in a side lunge with the left leg extended and the right leg bent. Staying low, shuffle 3x to your right, coming into a side lunge with the left leg bent and the right leg extended. Shuffle back to the left. Repeat.

Push-Up, Pop-In: Do a push-up. As you push back up, jump your feet in between your hands and back out. Repeat.

Jump Up, Back 3: Starting at the back of your mat, jump to the front of your mat, and then do 3 hops back to the back of your mat. Repeat.

Box Steps: Get into a low, wide squat. On your toes, step your feet into the center and back to the wide squat. Keep shuffling.

Now, show your abs some love and spend about 5-10 minutes conditioning them. In class, we call these happy abs. I assure you, your abs will be happy…once class is over. If you want to experience the happiness of abs, sign-up for next week’s HIIT class at Central Rock Gym in Randolph, or join me Wednesday nights from 6:15-6:45pm for a completely ab-focused class.