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Ever feel like there’s not enough hours in the day? Daily life might have you feeling that way, with so much things needed to be done but with such little time! This is especially true in the world of fitness where people are always on the lookout for a workout routine that is effective yet doesn’t drag on for 3 hours. Luckily for us time-crunched folks, a HIIT bodyweight workout is not only great for time, but they are great for exercise!

In this article we’ll give you a simple yet effective routine that will give your heart and muscles a pump with minimal equipment and minimal time requirements!

What is HIIT?

Before we get into the routine, it’s important to know what exactly it is you’re getting into! HIIT stands for High Intensity Interval Training and is a widely popular workout routine. In fact, fitness professionals voted HIIT as one of the top fitness trends in 2020!

The reason behind it’s massive popularity is because of its ability to provide all the benefits of a long workout within the space of 30 mins. Some routines are so intense that they can be completed in around 15 minutes!

HIIT workouts are rounds or short bursts of hard exercise with periods of rest in between. They are often made to combine both aerobic and resistance training.

7 HIIT bodyweight workouts

The following workouts can be done within 15 minutes every day and since they are HIIT bodyweight workouts you do not need any equipment (maybe apart from a yoga mat).

Workout 1: Squat Jumps (Monday)

Squat jumps are a great lower body exercise. To do squat jumps,your starting position will be you standing tall with your feet hip-width apart. Afterwards, hinge at the hips and lower down until your thighs are parallel to the floor. Press down then explode off the floor and jump as high as you can.

Squat Jump HIIT Routine:

  • Warm Up: 3 minutes of stretches or jump rope
  • Intervals: 9 sets of 30 seconds with 30 seconds of rest in between

Workout 2: Jumping Jacks (Tuesday)

Jumping jacks are a simple way to get your blood pumping! Start by standing with your legs together with a slight bend in the knees. Then open the arms and legs out to the sides as you jump in the air.

Jumping Jacks HIIT Routine:

  • Warm Up: 3 sets of 30 second jumping jacks at 60% intensity with 30 seconds of rest in between.
  • Intervals: 9 sets of 30 seconds jumping jacks at 100% intensity with 30 seconds of rest in between.

Workout 3: Burpees (Wednesday)

Burpees are a challenging exercise which is broken down into two parts: a push up followed by a leap in the air.

To do a burpee start with your feet shoulder width apart and lowering your body into a squat position. Then place your hands on the floor in front of you so you’re in a push-up position. Do a push up then jump back up and reach your arms over head. Land and immediately lower back into a squat.

Burpee HIIT Routine:

  • Warm Up: 3 minutes of light jumping jacks
  • Intervals: 9 sets of 20 seconds with 10 seconds of rest in between

Workout 4: High Knees (Thursday)

High knees are a great HIIT bodyweight exercise. To perform them, stand with your feet hip-width apart then lift up your right knee to your chest. Switch to lift your left knee to the chest, continuing this movement while alternating legs.

High Knees HIIT Routine:

  • Warm Up: 3 minutes of light jumping jacks
  • Intervals: 9 sets of 20 seconds with 30 seconds of rest in between

Workout 5: Sit Ups (Friday)

The classic sit up is a great exercise to work on your core and define your abs. Start by lying on your back with legs bent and feet firmly on the ground. Place your hands behind your ears and curl your upper body towards your knees before slowly lowering yourself down.

Sit Ups HIIT Routine:

  • Warm Up: 3 minutes of light jumping jacks
  • Intervals: 9 sets of 30 seconds with 30 seconds of complete rest

Workout 6: Bear Crawls (Saturday)

Bear crawls are a full body HIIT bodyweight workout that challenges all of the muscles in your body. Start the crawl in a push up position before moving forward by simultaneously moving the right hand and left leg forward with a crawling motion. Switch sides and move the left hand and right leg forward. Repeat the movement for the entire set.

Bear Crawls HIIT Routine:

  • Warm Up: 3 sets of 3 metre crawls at 60% intensity
  • Intervals: 6 sets of 5 metre crawls at 100% intensity with 30 seconds active rest in between.

Workout 7: Power Walking (Sunday)

Get out of the living room and get outdoors for this one! This workout will have you switching between walking and power walking to get the heart pumping. To ensure you are power walking and not simply walking opt for short strides and move at a brisk pace, swinging your arms gently with each stride.

Power Walking HIIT Routine:

  • Warm Up: 3 minutes of walking
  • Intervals: 9 sets of 30 seconds of full power walking with 30 seconds of walking in between.

With all these workouts it’s important to cool down and recover properly, which you can do by proper rest, massages and stretching.

Get your body moving today!

When done properly and consistently, HIIT bodyweight workouts are a great way to  improve your cardiovascular health and increase your strength. The keyword is consistently, so aim to do these workouts often! For more exercise routines or workout ideas like this one, make sure to check out the OSIM Wellness Blog where there are more great articles like this one!