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 Trainer