This Bodyweight HIIT Workout Requires Zero Equipment to Get Started

Looking for an efficient and effective workout you can do anywhere? This bodyweight HIIT workout will build major muscle — no equipment needed.

an exerciser mid-jump

Even if you don't have access to workout equipment, you can still fit in intense and effective workouts using just the weight of your body. An at-home bodyweight HIIT workout can get your heart pumping fast without adding the bulk of weights or machines. Need proof? Try this bodyweight HIIT routine and you'll be gasping for breath in no time — all while building stronger muscles from head to toe.

Bodyweight-Only Full-Body HIIT Workout

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 move back to back, with minimal rest in between exercises. Repeat the entire circuit two or three times total, then finish with the cool-down stretch.

01 of 10

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 to squat, two to lunge, three to squat, and then stand. Be sure to track your knees over, but not past, your toes on your squats and lunges.

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 reverse lunge with left leg.

C. Step back into a squat and return to standing position.

D. Repeat, this time lunging with right leg.

Continue for one minute, alternating legs with each lunge.

02 of 10

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 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 a squat, keeping hands on the ground.

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

03 of 10

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 by pushing your hips back and keeping your knees behind your toes.

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

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

C. Quickly jump up, swinging arms overhead and landing with feet together.

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

04 of 10

Moderate Intensity: Side-to-Side Lunge Chops

Pro tip: Be sure to track your knee over your toes as you lower into your side lunges.

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

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

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

D. Repeat the movement on right leg.

Do AMRAP for one minute, alternating sides each time.

05 of 10

Moderate Intensity: Deadlift Balance

exerciser demonstrating how to do a Deadlift Balance exercise as part of a full-body bodyweight HIIT workout routine

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 move.

A. Stand on right leg with left foot lightly tapping the floor a few inches behind right, 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, aiming to create a "T" shape.

C. Return to starting position.

Do AMRAP for 30 seconds, then switch legs and repeat.

06 of 10

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, then squat down and reach left hand to the floor, outside of left foot.

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

Do AMRAP from side to side for one minute.

07 of 10

Moderate Intensity: Tabletop Dip

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

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

B. Brace abs in tight and lift hips off the ground, hovering just above the floor. Lift hips up toward 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.

08 of 10

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 on the floor with feet lifted off the floor, knees bent into chest, and 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 starting position.

Do AMRAP for one minute.

09 of 10

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. Start in a full plank position, then bend knees and jump feet in toward hands, landing in a crouch on balls of feet.

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

Do AMRAP for one minute.

10 of 10

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 right leg crossed in front of left leg, lean forward, and reach arms to the floor.

B. Hold the stretch for 30 seconds, then switch so left leg is crossed in front.

C. Hold again for another 30 seconds.

Was this page helpful?
Related Articles