Looking for a shirt-drenching workout? Well, you’ve found it. This body weight only workout is designed to get your heart racing, your blood pumping and will leave you dripped sweet sweat all over your garage floor.
The great thing about body weight workouts is that they can be performed just about anywhere with minimal equipment—if any at all. Given that you use your own body weight for resistance, this isn’t the type of workout that will make you bulky but instead burns fat and contours the body.
The entire workout is comprised of three rounds targeting the upper body, lower body and core. Each round includes a series of resistance exercises and concludes with a cardiovascular movement. All exercises should be performed in order with minimal rest between the individual exercises and rounds.
Depending upon your level of fitness, you can opt to perform a round, two or more times before proceeding to the next round. At minimum, you want to perform each round once. Not sure how to perform some of these moves? No problem – we’ve got video demos for you – scroll all the way to the end of the post and check them out!
3 HIIT Workouts
- Pushups – 25 reps
- Dips – 25 reps
- Arm Circles – 50 reps (25 forward, 25 backward)
- Toe Taps – 100 reps
Video demo – Toe Taps:
- Air Squats – 50 reps
- Elevated Lunges – 50 reps (25/ leg)
- Single Legged Deadlifts – 50 reps (25/leg)
- Line Hops – 100 reps
Video Demo – Line Hops
- Scissor Kicks – 20 reps (10/leg)
- Heels to the Sky – 20 reps
- Superman – 20 reps
- Jump Rope – 100 rotations
Here are video clips of the more unusual movements of this workout: