Best Bodyweight HIIT Workout | Home Full-Body HIIT

(Last Updated On: April 1, 2020)

It’s never been easier to workout from the comfort of your own home. If you’ve only got 20 minutes or less to workout look no further than this bodyweight HIIT workout- it’ll challenge your strength and stability while shaping the whole body.

While I did this in my garden, you can do it from inside your house- you really need minimal space and you don’t even need a mat or any equipment whatsoever. Grab your workout gear and some motivation and let’s go!

MOUNTAIN CLIMBER BURPEES

This exercise, as the name may suggest is mountain climbers combined with burpees for that extra burn. Start in a high plank position then bring your knees towards your chin, one after the other, quickly in a running motion. After 6-10 mountain climbers (your choice how many you do), jump up into a standing position. Jump back to plank and repeat. Keep going for 15 reps.

GLUTE BRIDGE WITH SIDE TOE TOUCH

One of my favourite bodyweight hiit workout movies. Lie on your back with your knees bent, then engaging your pelvic floor muscles and abdominals lift up into a bridge position. Hold for 10 seconds and lower. Immediately afterwards, without lifting your shoulders off the floor go into the toe touches. Bring your right hand towards your right heel. Your torso should be rotating to the right and you should feel your obliques working. Repeat for the left side, the right again until you’ve done 10 reps, 5 on each side. Go back into bridge position. Repeat this whole superset for 10 reps.

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SQUAT JUMPS WITH PULSE

Begin standing with your feet a little wider than hip width apart and lower down to a squat position. Then using all your energy explode up into a jump. Land back in the squat position. Repeat 10 times. After 10 squat jumps remain in a squatting position pulsing lightly. Aim for about 10 pulses. Keep going and try to get up to 5 reps.

SIDE PLANK WITH PULSE

Lie on your side with your elbow positioned under your shoulder and in line with your heels. Lift up from the floor into a side plank. Hold for a moment then begin to pulse the hips upwards. Remember to keep your abdominals engaged. Continue for 20 pulses/reps.

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ALTERNATIVE JUMP LUNGES

Begin in a standing position. With whichever leg you prefer lunge forward. Make sure your knee is at a 45° angle and your knees don’t travel over your toes. Then jump up and in mid-air switch legs so you land alternating legs. Keep going for 15 reps.

REVERSE PLANK KNEES TO CHEST

Sit down with your legs outstretched in front of you. With your palms flat on the ground by your hips push yourself up into reverse plank position. Holding the reverse plank, engage your core and alternatively pull up your knees towards your chin. Try not to let your hips lower towards the floor. Repeat for 12 reps.

Any questions or comments about this best body weight HIIT Workout? Leave them in the comments below!