This Bodyweight HIIT Workout Requires Zero Equipment to Get Started

woman doing full-body hiit workout for weight loss

Looking for an efficient and effective workout you can do anywhere? This bodyweight HIIT workout will burn calories and, more importantly, build muscle — no equipment needed.

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Bodyweight HIIT Workouts FTW

woman doing bodyweight hiit workout for weight loss
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Even if you won't have access to workout equipment in the foreseeable future, you can still fit in intense and effective workouts. An at-home bodyweight HIIT workout can get your heart pumping fast. Want an intense bodyweight HIIT routine you can do from the gym or your living room? All you need is this high-intensity interval-training plan for women to crush some calories and build stronger muscles from head to toe. You'll never underestimate the power of a bodyweight high-intensity workout again. (

How it works: This full-body bodyweight HIIT workout uses a circuit format with 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 of bodyweight HIIT. 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: As mentioned, these bodyweight HIIT exercises require zero equipment.

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Moderate Intensity: 1, 2, 3 Squat and Rear Lunge

Your tempo for this bodyweight HIIT exercise 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)

A. Stand with feet hip-width apart, hands clasped behind head.

B. Push hips back and bend knees to lower into a squat, then quickly step back into a rear lunge with left leg.

C. Step back into squat and return to standing.

D. Repeat on the other leg.

Continue for one minute, alternating legs with each lunge.

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Moderate Intensity: Squat, Plank, Push-Up

Keep your abs tight during this entire bodyweight HIIT workout move — this will make it easier to jump your legs in and out. If you need to, modify the bodyweight HIIT exercise by stepping your feet in and out of your squat position and/or doing the push-ups on bent knees.

A. Squat down and place hands on the floor.

B. Jump legs back, landing in a full plank position.

C. Quickly do a push-up on toes, and then jump legs back into squat, keeping hands on the ground.

Do as many reps as possible (AMRAP) for one minute.

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High Intensity: Squat Jumps In-and-Out

As you complete this bodyweight HIIT exercise, 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.

A. Stand with feet together. Lower into a squat and swing arms back, and then quickly jump up, swinging arms overhead.

B. Land in a squat position with feet hip-width apart, and swing arms back again.

Do AMRAP, jumping in and out with your feet each time, for one minute.

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Moderate Intensity: Side-to-Side Lunge Chops

Be sure to track your knee over your toes as you lower into your side lunges. during this portion of the bodyweight HIIT workout.

A. Stand with feet together, hands clasped, and arms overhead.

B. Take a wide step to right, and bend right knee, chopping arms to right foot.

C. Push off right leg and return to standing, reaching arms overhead.

D. Repeat the movement on left leg.

Do AMRAP for one minute, alternating sides each time.

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Moderate Intensity: Deadlift Balance

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.

A. Stand on right leg with left foot a few inches behind left on the ground, hands clasped behind head.

B. Keeping back straight and abs tight, bend right knee and hinge forward from hips, lifting left leg off the floor while leaning forward. Go as far forward as possible, trying to create a "T" shape.

C. Return to start position.

Do AMRAP for 30 seconds and then switch legs.

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High Intensity: Side-to-Side Shuffle Jump

The key to acing this full-body bodyweight HIIT workout move is to push off the floor with the outsides of your thighs.

A. Stand with feet hip-width apart, squat down and reach right hand to the floor, to the outside of right foot.

B. Push off both legs and jump up and to the left, landing in a squat, reaching left hand to the outside of left foot.

Do AMRAP from side to side for one minute.

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Moderate Intensity: Tabletop Dip

Keep your arms fully engaged and avoid sinking your weight into your wrists during this triceps-burnout exercise.

A. Sit down and bend knees into body with both feet flat on the floor, hip-width apart. Place hands on the ground behind hips, fingertips facing in.

B. Brace abs in tight and lift hips off the ground, hovering just above the floor. Lift hips up to the ceiling to reach a tabletop position.

C. Without letting hips drop, bend elbows and lower into a dip.

D. Extend arms and then lower hips back to hover position, without touching the ground.

Do AMRAP for one minute.

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Moderate Intensity: 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.

A. Sit with feet lifted off the floor, knees bent into chest, hands clasped behind head.

B. Lean back and extend both legs straight out, touching back to the floor but keeping head and shoulders off the ground.

C. Sit back up and return to start position.

Do AMRAP for one minute.

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High Intensity: Plank Pike Jumps

To make jumping in and out easier throughout this full-body bodyweight HIIT exercise, keep your weight in your arms. If it's too challenging to jump, you can quickly "run" your feet in and out instead. (

A. From a full plank position, bend knees and jump feet into hands, landing in a crouch on the balls of feet.

B. Jump up and extend legs back out to plank position.

Do AMRAP for one minute.

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Cool-Down: Hip Stretch

Wrap up your bodyweight HIIT workout with this final stretch. (Then continue on for a longer cool-down — it's important!)

A. Sit with one leg crossed in front of the other, lean forward, and reach arms to the floor.

B. Hold the stretch for 30 seconds and then switch the leg that is crossed in front.

C. Hold again for another 30 seconds.

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