Looking for an equipment free workout? Try this 20 minute bodyweight HIIT workout – it uses only your bodyweight to get your heart pumping and those calories burning!
Whose ready for some tuck jumps? 😉
I don’t recommend doing them in the rain however, which is what I did while shooting this workout. I was just getting into my flow when the sprinkles started coming down. Cue me making a mad dash to complete this workout while simultaneously trying not to freak out about my camera getting a bit wet. Yep – it’s tough being a blogger sometimes.
Anyway, now that my back is [semi] better and I can lace up my sneakers without wincing, I’ve finally gotten around to shooting a few workouts for you guys. This one is probably one of my favorites so far, which is interesting considering it uses only bodyweight exercises, but it is crazy intense and definitely not for the weak of heart. Plus, it has burpees which are one of my all-time favorite moves. I know, I’m insane.
Onward we go!
20 Minute Bodyweight HIIT Workout
What You Need:
- interval timer or app
How It Works
This workout is simple – just set a timer for 45 seconds of work and 15 seconds of rest. You are going to do each of the 5 exercises once before moving on to the next, completing the entire circuit 4 times.
Push-Up to Plank Up Downs
Begin in plank position with your hands just under your shoulders. Perform a push-up. At the top of the push-up, drop your right forearm to the mat, followed by your left. You should now be in an elbow plank. Press back up onto your hands, perform a push-up and repeat.
Burpee Tuck Jumps
Perform a burpee without the push-up – just jump your feet back into a push-up position and stand back up. Once you stand back up, jump up and tuck your knees into your chest. Land softly on the balls of your feet and jump back into a burpee.
Spiderman Mountain Climbers
Begin in plank position with your hands just under your shoulders. Jump your right foot to the outside of your right elbow. Jump foot back to the starting position, then jump the left foot outside of the left elbow. Repeat.
Pike Toe Touch
Begin in plank position with your hands just under your shoulders. Push your booty backwards until you are in a downward dog / pike position. Slowly bring your right hand off the mat while bringing your left knee into your chest. Touch your left toe with your right hand. Reverse back to the start and switch sides.
Start on a bent left leg with your right leg kicked back slightly as shown above. Explode off that leg and jump sideways, landing softly on your right foot. “Skate” back and forth for the designated time.
Why You’ll Love This Workout:
What’s not to love about a workout with tuck jump burpees? 😉 No but in all seriousness, this bodyweight HIIT workout is no joke. It’s intense, it works all the major muscle groups and its only 20 minutes long. You can do anything for 20 minutes, right?
Quick but effective – that’s the name of the game here folks! While I do enjoy my lengthy lifting sessions in the gym, nobody likes lengthy cardio sessions. This bodyweight HIIT workout is only 20 minutes long which means you will be done in no time, but you’ll still be getting an effective fat burning workout.
Now grab your mat and interval timer and get to work!
What are your favorite HIIT moves? Burpees are mine, hands down!