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.

Reverse lunge knee raise (switch sides halfway). More intensity: add a hop as you lift knee.
Plank. More intensity: add shoulder taps.
Forward lunge. More intensity: Make it jump lunges.
Bear crawl kick through.
Squat. More intensity: make it a jump squat.
Side-to-side lunges. More intensity: add a hop and make it skaters.
Jumping jacks or skipping.
Burpee no jump. More intensity: add a hop and/or push up.
Superman’s exercise. More intensity: do a static hold.
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