Total Body HIIT: Workout 3
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 TrainerYou might also like
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Dash to the Finish Challenge: End the Year Strong with iFIT
We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
December 1, 2025