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4 Bodyweight HIIT Workouts Check out the bodyweight shred: 1. The 30 Minute 30s Blast! (0:10) 2. The 5-Minute Full-Body Cardio Burner (3:34) 3. The 10-Minute Cardio Pyramid (4:32) 4. The 30/15 Full-Body Blast (6:54) The 30 Minute 30s Blast! Complete 4 rounds through each circuit, moving from exercise to exercise without resting. Bring your heart rate down between rounds with the active rest movement. If needed, fully rest during that time instead of performing the exercise. Or perform a modified variation that allows you to recover. Rest 1-2 minutes after completing all rounds of a circuit before moving on to the next one. CIRCUIT #1: 30 seconds Double Lunge Burpee 30 seconds Push Up Scorpions 30 seconds Squat Cross Jacks 30 seconds Elbow Bicycles 30 seconds Rotational Skiers Hops “Active Rest” CIRCUIT #2: 30 seconds Sumo Squat Jumps 30 seconds Criss Cross Push Up Hop 30 seconds Low Side To Side Lunges 30 seconds Lateral Crawl Shoulder Tap 30 seconds Two-Way March “Active Rest” CIRCUIT #3: 30 seconds Double Hop Burpee 30 seconds Climber Push Up Rolls 30 seconds Lateral Hops 30 seconds C-Sit Rotational Knees 30 seconds Fighter Practice “Active Rest” The 5-Minute Full-Body Cardio Burner Set a timer for 20 second intervals of work and move from exercise to exercise without resting. Complete 3 rounds through. CIRCUIT: 20 seconds per side Curtsy To Skip 20 seconds Downward Dog To Knee Tuck Push Up 20 seconds In and Out Squats 20 seconds Rotational Row Sit Up The 10-Minute Cardio Pyramid Set a timer for 30 second intervals of work and move from exercise to exercise without resting. You will go through the exercises to the “active rest” then go backward through the moves. If needed, fully rest during the 30 seconds of active rest. PYRAMID: 30 seconds Double Hop Burpee 30 seconds Criss Cross Push Up Hop 30 seconds Squat Cross Jacks 30 seconds Lateral Crawl Shoulder Tap 30 seconds C-Sit Rotational Knees 30 seconds Lateral Hops 30 seconds Climber Push Up Rolls 30 seconds Rotational Row Sit Up 30 seconds Sumo Squat Jumps 30 seconds Two-Way March “Active Rest” 30 seconds Sumo Squat Jumps 30 seconds Rotational Row Sit Up 30 seconds Climber Push Up Rolls 30 seconds Lateral Hops 30 seconds C-Sit Rotational Knees 30 seconds Lateral Crawl Shoulder Tap 30 seconds Squat Cross Jacks 30 seconds Criss Cross Push Up Hop 30 seconds Double Hop Burpee The 30/15 Full-Body Blast Set a timer for 30 second intervals of work with 15 seconds to transition between moves. Complete 4-6 rounds through. Rest an additional 45 seconds between rounds if needed otherwise only rest the 15 seconds between moves! CIRCUIT: 30 seconds Double Lunge Burpee 15 seconds Rest 30 seconds Push Up Scorpions 15 seconds Rest 30 seconds In and Out Squats 15 seconds Rest 30 seconds Lateral Crawl Shoulder Tap 15 seconds Rest 30 seconds Elbow Bicycles 15 seconds Rest
