Get Fit Fast: Bodyweight HIIT Workouts You Can Do Anywhere

High-Intensity Interval Training (HIIT) is an excellent way to boost your fitness levels using just your body weight. In this guide, we'll walk you through some practical HIIT workouts that you can easily fit into your busy schedule, no gym required!
By Taylor

What is HIIT?

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. It’s a time-efficient way to burn calories and improve cardiovascular fitness. Plus, you can do it anywhere!

Example HIIT Workouts Using Bodyweight Exercises

Here are three simple yet effective HIIT workouts that use bodyweight exercises. You can do these workouts at home, in a park, or even while traveling.

Workout 1: The Beginner’s Circuit

Duration: 20 minutes
Structure: 30 seconds work, 30 seconds rest
Exercises:

  1. Jumping Jacks

  • Stand with feet together, jump up while spreading your legs and arms wide, then return to the starting position.

    1. Bodyweight Squats

  • Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, then rise back up.

    1. Push-Ups

  • Start in a plank position, lower your body until your chest almost touches the floor, and push back up.

    1. High Knees

  • Run in place, bringing your knees up towards your chest as high as you can.

Repeat the circuit 3-4 times.

Workout 2: The Intermediate Challenge

Duration: 25 minutes
Structure: 40 seconds work, 20 seconds rest
Exercises:

  1. Burpees

  • From standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

    1. Lunges

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.

    1. Mountain Climbers

  • Start in a plank position and quickly bring one knee to your chest, alternating legs as if running in place.

    1. Plank Jacks

  • In a plank position, jump your feet out wide and back together, like a jumping jack.

Repeat the circuit 3-4 times.

Workout 3: The Advanced Burn

Duration: 30 minutes
Structure: 45 seconds work, 15 seconds rest
Exercises:

  1. Tuck Jumps

  • Jump up and pull your knees toward your chest before landing softly.

    1. Plyometric Push-Ups

  • Perform a push-up but push your body off the ground explosively, clapping your hands if you can.

    1. Skaters

  • Jump to the side, landing on one leg, then leap to the other side. Keep alternating.

    1. Bear Crawls

  • Start on all fours, lift your knees off the ground, and crawl forward using opposite hands and feet.

Repeat the circuit 3-4 times.

Tips for Success

  • Warm-Up: Always start with a 5-10 minute warm-up to prepare your muscles and joints.
  • Cool Down: Finish with a cool-down to help your body recover.
  • Listen to Your Body: If you’re tired, take a longer rest or modify the exercises as needed.

HIIT workouts are versatile and efficient. With just your body weight, you can achieve fantastic fitness results. So, gather your energy and give these workouts a try!