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Bodyweight HIIT Workout

Bodyweight HIIT Workout

Looking for a high-intensity, bodyweight workout that you can do at home?  Give the following HIIT workout a try which was created by our co-founder and personal trainer, Lisa Gordon.  All you need is a yoga mat (if you are doing it in bare feet on a slippery surface like a wood floor), towel (or socks), water and your favourite workout music.  Click here to link to Lisa’s workout playlist.

There are 10-exercises and 3-rounds.  First round is 60-seconds per exercise, second round is 45-seconds per exercise and the third is 30-seconds.  Do each of the 10-exercises consecutively with a 2-minute break in between each round.  Start with a 5-minute warm up (more if you need) and end with a 10-minute cool down and stretch.  This workout will make you sweat so be sure to hydrate before, during and after your workout.  Duration: approximately 45-minutes. 

  1. Reverse lunge knee raise (switch sides halfway).  More intensity: add a hop as you lift knee. 
  2. Plank.  More intensity: add shoulder taps.
  3. Forward lunge.   More intensity: Make it jump lunges
  4. Bear crawl kick through
  5. Squat.  More intensity: make it a jump squat.  
  6. Side-to-side lunges.  More intensity: add a hop and make it skaters.  
  7. Jumping jacks or skipping.
  8. Burpee no jump.   More intensity: add a hop and/or push up
  9. Superman’s exercise.  More intensity: do a static hold.  
  10. Plank slide crunches knees to chest (use towel under feet or wear socks).   More intensity: lift hips to form an inverted V.  

If you would like to decrease the intensity, you can reduce the time in each round and/or as do each exercise at a slower pace.  For example:

  • Round 1 = 45-seconds
  • Round 2 = 30-seconds
  • Round 3 = 15-seconds

If you would like to add more intensity, increase the time for each round, add more reps for each exercise and/or reduce the rest time in between each round.  

Enjoy your high intensity bodyweight workout!

Melanie Yip
Co-Founder, Movement Travel