Alternate between high and low intensity exercises in this bodyweight HIIT workout.

Leave your equipment at home and join me for one intense HIIT working using only the weight of your body! While equipment like treadmills and weights are amazing tools, sometimes you don’t always have access to fitness equipment or a gym. So whether you’re on the road traveling, working out outdoors, or just looking to mix up your routine, bodyweight training is a great place to start.

This workout can be done just about anywhere as long as you have room to move and a wall to use. Try it outdoors or in your living room, it’s up to you. We’ll follow up a high-intensity movement with a lower-intensity movement for your recovery.

So grab a water bottle and find some space ‘cause it’s time to get to work!

Today’s focus: Bodyweight Training

Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.

HIIT SET 1 (Complete 1 time through)
45 seconds jump lunges
45 seconds calf raises
45 seconds jump lunges
45 seconds pigeon raises
45 seconds jump lunges
45 seconds plie raises
——————————
60 seconds recovery

HIIT SET 2 (Complete 1 time through)

45 seconds frog push-ups
45 seconds forward lunges
45 seconds frog push-ups
45 seconds reverse lunges
45 seconds frog push-ups
45 seconds forward lunges
——————————
60 seconds recovery

HIIT SET 3 (Complete 1 time through)
45 seconds squat jumps
45 seconds butt kickers
45 seconds squat jumps
45 seconds speed runners
45 seconds squat jumps
45 seconds butt kickers
——————————
60 seconds recovery

HIIT SET 4 (Complete 1 time through)
45 seconds frog mountain climbers
45 seconds wall sit
45 seconds frog mountain climbers
45 seconds tiptoe wall sit
45 seconds frog mountain climbers
45 seconds wall sit
——————————
60 seconds recovery

HIIT SET 5 (Complete 1 time through)
45 seconds up-downs
45 seconds calf raises
45 seconds up-downs
45 seconds pigeon raises
45 seconds up-downs
45 seconds plie raises
——————————
60 seconds recovery

Cool down: 3–5 minutes of your choice


Job well done! If you want some more bodyweight workouts, look no further than our bodyweight bootcamp workouts, and if you’ve fallen in love with HIIT workouts, we have some more of those for you too.

Good luck and stay fit!

Becca Capell
iFit Head Trainer