HIIT Bodyweight Workout

HIIT Bodyweight Workout

Author: Margot Rutigliano

One of the things I love the most about bodyweight workouts is that you can do them anywhere. So whether you’re at home, on the road, at a local park or a friend’s house, you can do these anytime. No equipment needed (or very little).

I feel like our retreat guests are always fretting over getting to the gym. Well, most of the people I talk to regarding health and fitness have a common issue – “It’s just so hard to get to the gym most of the time”. Let’s face it, we’re all living in a time starved world. Between work, family, friends, vacation, general life duties and anything else in-between, it’s hard to find time for yourself.

I love creating workouts that can be done quickly and anywhere because so many people can take advantage. This HIIT bodyweight workout is a great mix of heart pumping cardio and strength. It’s a “twofer”. Plus, HIIT is a fantastic way to get the most bang for your buck when it comes to workouts. Burn calories during the workout and after for a longer period of time due to the intensity.

How To: HIIT Bodyweight Workout

First of all, you don’t really need any type of equipment for this workout but if you have a mat on hand, grab it. You’ll also need to make sure you have a water bottle with water in it! You might also want a circuit timer to make things smooth and easy.

Warm Up

Warm up at your own pace with a moderate intensity for 3 – 5 minutes. This could be a brisk walk, jog, squats, jump rope, etc.


HIIT Bodyweight Workout

*Do this workout circuit style. So you’ll complete a full circuit and then rest for 1 minute (or as little or as long as you need). Repeat the full circuit a total of 2 – 5 times through depending on your fitness and comfort level.

High Knees – 30 seconds

Squats (bodyweight = air squats | add weight if you feel you need it) – 30 seconds

Ski Jumps – 30 seconds

Push Ups – 30 seconds

Tuck Jumps – 30 second (substitute squat jumps or jump rope if tuck jumps are an issue for you)

Forward Lunges – 30 seconds (bodyweight = air lunges | add weight if you feel you need it) – 30 seconds

Bodyweight Rows – 30 seconds (find a bar you can hang on to and do bodyweight rows) Another great option is a TRX

Mountain Climbers – 30 seconds

Break – 1 Minute


*Do each move as quickly as you can BUT still using good form. Never compromise form for speed or quickness.

**Disclaimer: It’s always best to consult with your physician before beginning any new physical fitness program. If you’re unsure of any of the moves in this workout, check with your local fitness practitioner so make sure you have the right form before performing any of these moves. 


2017-10-16T15:30:07+00:00 October 16th, 2017|WORKOUTS|

About the Author:

Margot Rutigliano Whatley is the creator and owner of Vita Vie Retreat. She is a Certified Personal Trainer of 15 years, a Certified Nutrition Coach and a natural living expert. Vita Vie Retreat is a fitness retreat and active getaway for women and men wanting to refresh body + mind. Our blog is a source for information and inspiration about health, nutrition, wellness and fitness. Enjoy!