Perfect Bodyweight HIIT Workout To Get A Good Sweat

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When you’re using only your body weight as resistance, it’s pretty much impossible to cheat but easy to progress. Thus, try this circuit which is incorporating total-body compound exercises so you quickly build up some heat and engage your core almost every set. And the sweat will come with a 100% success rate. Most importantly, this is also equipment-free.

1. Sit-through and Hold

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Image Credits: Sit-through and Hold

Start on floor in a reverse-tabletop position.
Make sure you have palms and feet flat on floor and hips lifted in line with knees and shoulders.
Without moving hands or feet, send hips backward through arms so legs are extended.
Lift hips and shift weight forward to return to start.
Continue for 30 seconds.
Try to do 3 sets of 30 seconds reps.

2. Triceps Crawl

Image Credits: Triceps Crawl

Start on floor in a modified reverse-tabletop position.
Make sure you have palms and feet flat on floor and hips hovering just above the floor.
Step right foot and left hand forward then left hand and right foot.
Take 3 steps forward, then reverse for 3 steps.
Continue for 30 seconds.
Try to do 3 sets of 30 seconds reps.

3. Leap Frog

Image Credits: Leap Frog

Stand with feet wider than shoulder width.
Then crouch down, hips in line with knees, to place palms on the floor between feet, lifting heels to start.
Jump feet backward into high-plank position.
Jump feet forward and outside hands to return to start.
Continue for 30 seconds.
Try to do 3 sets of 30 seconds reps.

4. T-jump

Image Credits: T-jump

Start on the floor in plank position on palms with feet together.
Jump feet forward toward hands.
Then jump feet out to the left in a diagonal plank.
Jump feet forward to center toward hands, then repeat to the right side.
Continue for 30 seconds.
Try to do 3 sets of 30 seconds reps.

5. Side-plank Walk

Image Credits: Side-plank Walk

Start on floor in a side plank, propped on the right hand with legs stacked.
Starting with the left foot, walk feet forward 5 steps.
Then walk backward 5 steps, keeping hips lifted the entire time.
Continue for 30 seconds.
Do every other circuit on the opposite side.
Try to do 3 sets of 30 seconds reps.

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