This Full-Body HIIT Workout Uses Bodyweight to Burn *Major* Calories
Full-Body HIIT Workouts FTW
Want an intense workout you can do just with your bodyweight? All you need is this high-intensity interval-training (HIIT) plan for women to blast fat and develop muscle tone from head to toe.
How it works: This full-body HIIT workout circuit uses a 2:1 interval ratio, which means you’ll work at a moderate intensity for 2 minutes and then push your body to its limit for 1 minute. Do each full-body HIIT workout move back to back, with minimal rest in between moves. Repeat the entire circuit 2 or 3 times total.
What you'll need: Just yourself! (Although these tricks to make any workout easier can't hurt...)
Moderate Intensity Minute: 1, 2, 3 Squat and Rear Lunge
Your tempo for this full-body HIIT workout move should be on a 1, 2, 3 count—count one squat, two lunge, three squat, and then stand. Be sure to track your knees over, but not past, your toes on your squats and lunges. (See: 6 Ways You Might Be Squatting Wrong)
- Stand with your feet hip-width apart, hands clasped behind your head.
- Push your hips back behind you and bend your knees to lower into a squat, then quickly step back into a rear lunge with your left leg.
- Step back into your squat and return to standing.
- Repeat on the other leg.
- Continue for one minute, alternating legs each time you lunge.
Moderate Intensity Minute: Squat, Plank, Push-Up
Keep your abs tight during this entire full-body HIIT workout move—this will make it easier to jump your legs in and out. If you need to, modify the exercise by stepping your feet in and out of your squat position and/or doing the push-ups on bent knees.
- Squat down and place your hands on the floor.
- Jump your legs back, landing in a full plank position.
- Quickly do a push-up on your toes, and then jump your legs back into your squat, keeping hands on the ground.
- Do as many reps in a row as you can for one minute.
High Intensity Push: Squat Jumps In-and-Out
As you complete this stellar squat variation, power up as high as you can during the jump. Land safely into the squat portion of the full-body HIIT workout by pushing your hips back and keeping your knees behind your toes. (Related: Everything You Need to Know About Plyometrics, Plus Knee-Friendly Exercises)
- Stand with your feet together. Lower into a squat and swing your arms back behind you, and then quickly jump up, swinging arms overhead.
- Land into a squat position with your feet hip-width apart, and swing your arms back again.
- Repeat as quickly as you can, jumping in and out with your feet each time, for one minute.
Moderate Intensity Minute: Side-to-Side Lunge Chops
Be sure to track your knee over your toes as you lower into your side lunges.
- Stand with your feet together, hands clasped, and your arms overhead.
- Take a wide step to your right, and bend your right knee, chopping your arms to your right foot.
- Push off your right leg and return to standing, reaching arms overhead.
- Repeat the movement on your left leg.
- Do as many reps as you can for one minute, alternating sides each time.
Moderate Intensity Minute: Deadlift Balance
If balancing with your back leg lifted is too challenging to start, keep your back foot lightly tapped on the ground as you hinge forward for this full-body HIIT workout. (Check your balance with these fun tests!)
- Stand on your right leg with your left foot placed behind you, hands clasped behind your head.
- Keeping your back straight and abs tight, bend your right knee and hinge forward from your hips, lifting your left leg off the floor as you lean forward. Go as far forward as you can, trying to make a "T" shape with your body.
- Return to start position.
- Repeat as many times in a row as you can for 30 seconds and then switch legs.
High Intensity Push: Side-to-Side Shuffle Jump
The key to acing this full-body HIIT workout move is to push off the floor with the outsides of your thighs.
- Stand with your feet hip-width apart, squat down and reach your right hand to the floor, to the outside of your right foot.
- Push off both legs and jump up and to the left, landing in a squat, reaching your left hand to the outside of your left foot.
- Repeat as quickly as you can, from side to side, for one minute.
Moderate Intensity Minute: Tabletop Dip
Keep your arms fully engaged and avoid sinking your weight into your wrists during this triceps-toning exercise.
- Sit down and bend your knees into your body with both feet flat on the floor, hip-width apart. Place your hands on the ground behind your hips, fingertips facing in.
- Brace your abs in tight and lift your hips off the ground, hovering just above the floor. Lift your hips up to the ceiling so that your body resembles a tabletop.
- Without letting your hips drop, bend your elbows and lower into a dip.
- Extend your arms and then lower hips back to hover position, without touching the ground.
- Repeat as many times as you can in a row for one minute.
Moderate Intensity Minute: V Sit-Ups
Brace your abs during this entire full-body HIIT workout move and try not to use momentum to come up and down. If it’s too tough to do with the legs extended, keep your knees bent as you lower and sit up.
- Sit with your feet lifted off the floor, knees bent into your chest, hands clasped behind your head.
- Lean back and extend both legs straight out, touching your back to the floor but keeping your head and shoulders off the ground.
- Sit back up and return to your start position.
- Repeat as many times as you can in a row for one minute.
High Intensity Push: Plank Pike Jumps
To make jumping in and out easier throughout this full-body HIIT workout move, keep your weight in your arms. If it’s too challenging to jump, you can quickly "run" your feet in and out instead. (Related: The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever)
- From a full plank position, bend your knees and jump your feet into your hands, landing in a crouch on the balls of your feet.
- Jump up and extend your legs back out to your plank position.
- Repeat as quickly as you can for one minute.
Finishing Hip Stretch
Wrap up your workout with this full-body HIIT workout with this final stretch! (Then continue on with your own cooldown—it's important!)
- Sit with one leg crossed in front of the other, lean forward, and reach your arms to the floor.
- Hold the stretch for 30 seconds and then switch the leg that is crossed in front.
- Hold again for another 30 seconds.