3 Ways to do Quick Bodyweight HIIT
Exercising in a gym or with groups can be a little nerve wracking with everything that’s going on right now and if you just want to be safe and get some quick bodyweight cardio for calorie burning, fat loss, and overall endurance and strength then here’s 3 great non gym options.
Remember that just adding 4-10 minutes of bodyweight HIIT cardio to your strength routine or a moderate cardio session works best. It also has the added bonus of building muscle and training your core. Below are 3 ways I teach clients how to do quick effective simple cardio with just bodyweight and maybe a rope and booty band.
HIIT 3 Ways with Just Your Bodyweight
Option 1: Perform each exercise for 20 seconds then rest for 10 seconds. Go through the entire circuit once for 4 minutes of work then take a break for 1 minute and if possible do it a second time.
Jumping jacks
Jumping jills
Dynamic step ups left leg
Dynamic step ups right leg
Incline mountain climbers
Reverse lunge to high kick right
Reverse lunge to high kick left
Straddle thrusters
Rest and Repeat
Option 2: Perform each exercise for 30 seconds going from one to the next without rest. After one round, rest for 30 seconds and repeat two more times.
Quad squat plank to downdog
Walking lunges
Modified side plank right
Modified side plank left
Side lunge to tree pose balance right
Side lunge to tree pose balance left
Table top to boat pose or 2 point stance kick
Alternating curtsey lunges or Speed squats
Rest and Repeat 2 More Times
Option 3: Perform each exercise for 45 seconds then rest for 15 seconds. Go through the entire circuit twice with rest in between each circuit as needed. If no rest is needed HIIT it again right away. P.S. you don’t neeed any equipment to do this workout.
Jump rope (no rope needed)
Banded skaters (no band needed)
Plank walkouts (squat thrusters if you wanna go harder)
Banded squat jumps (no band needed)
Rest and Repeat
What About Cardio Machine for HIIT?!!!
The most obvious option if you have the space and budget for it is a cardio machine. These can range from budget stationary bikes and rowers to more substantial investments like a Peloton or the amazing NordicTrack treadmill like the one my sister owns that takes you on hikes all over the world. Cardio machines are all a matter of budget, space, preference and realistic expectations.
If you know a cardio machine is going to work for you then absolutely get one and use all the programs to start THEN begin to add all the intervals of the bodyweight HIIT cardio workouts above to push yourself to the next level.
Cardio machines are notorious for allowing you to zone out, read, watch T.V., be on your phone, etc. etc. This really lowers the calorie burn plus cardio machines don’t really use your body the same way as bodyweight exercises so you won’t be getting that post workout fat burn effect unless you add in some hardcore intervals at high resistance. So the HIIT options above also work great with cardio machines.
