Bodyweight HIIT Workouts for the Win
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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 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 exercise back to back, with minimal rest in between moves. Repeat the entire circuit 2 or 3 times total.
Photo: AzmanJaka/Getty Images
Moderate Intensity Minute: 1, 2, 3 Squat and Rear Lunge
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How to do it: 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.
Tip: Your tempo for this 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.
Moderate Intensity Minute: Squat, Plank, Pushup
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How to do it: Squat down and place your hands on the floor. Jump your legs back, landing in a full plank position. Quickly do a pushup on your toes, and then jump your legs back into your squat, keeping hands on the ground. That's one rep. Do as many reps in a row as you can for one minute.
Tip: Keep your abs tight during the entire movement. This will make it easier to jump your legs in and out. If you need to, modify this move by stepping your feet in and out of your squat position and/or doing the pushups on bent knees.
High Intensity Push: Squat Jumps In n’ Out
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How to do it: 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.
Tip: Power up as high as you can during your jump, and be sure to land safely into your squat, by pushing your hips back and keeping your knees behind your toes.
Moderate Intensity Minute: Side-to-Side Lunge Chops
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How to do it: 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.
Tip: Practice good lunging form and be sure to track your knee over your toes as you lower into your side lunges.
Moderate Intensity Minute: Deadlift Balance
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How to do it: 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. That's one rep. Repeat as many times in a row as you can for 30 seconds and then switch legs.
Tip: 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.
High Intensity Push: Side-to-Side Shuffle Jump
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How to do it: 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.
Tip: Push off the floor with the outsides of your thighs, and use good form on your squat landing.
Moderate Intensity Minute: Tabletop Dip
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How to do it: 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.
Tip: Keep your arms fully engaged and avoid sinking your weight into your wrists during this move.
Moderate Intensity Minute: V Sit-Ups
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How to do it: 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. That's one rep. Repeat as many times as you can in a row for one minute.
Tip: Be sure to brace your abs during this entire 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.
High Intensity Push: Plank Pike Jumps
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How to do it: 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. That's one rep. Repeat as quickly as you can for one minute.
Tip: Keep your weight in your arms to make jumping in and out easier. If it’s too challenging to jump, you can quickly ‘run’ your feet in and out instead.
Finishing Hip Stretch
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Wrap up your workout with this final stretch!
How to do it: 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.