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5 Bodyweight HIIT Workouts To Deliver You Optimum Fitness

5 Bodyweight HIIT Workouts To Deliver You Optimum Fitness

  1. Does the blade dull when it is not used? 
  2. Are you keeping your body sharp despite a busy life schedule? 
  3. Are you in search of simple, impactful, and time efficient training? 

One of the most effective no-nonsense and reasonable approaches you can apply to yourself in regards to your fitness is with the application of bodyweight HIIT workouts. Sure life is busy. We’re all busy…but if something is important to you then you’ll make time for it…period.

Bodyweight HIIT Workouts  

The strongest asset for improving your training and fitness lies within the efficiency of your workouts. So if you’re going to blast through your workouts then you need to be measured and effective when it comes to your approach. If executed correctly you can get a lot of return on your training investment with little equipment, time, and money.

The idea here is to help you to utilize the biggest resource you have at your disposal for optimal fitness and that is gravity. So I’m including 5 bodyweight HIIT workouts that you can rapidly apply to your training for a high impact training.

A few things you need to know before starting…

Before you start there will be a light warm up including some joint mobility for you to do before diving head first into the actual training. Make sure that you follow this warm up and don’t skip out. You must demonstrate that you can follow instructions and stick to a plan. I’m including this here below for a very good reason.

That reason is because I probably don’t personally know you which is why I am covering my bases. I’m making sure that your body is primed for movement. As a result this is for my piece of mind so that I can sleep well at night knowing you’re taken care of throughout the process.

So for clarification below you will see an exercise listed followed by two numbers separated by an “x.” An example will look like the following…

Example: Push-up: 3×10

Therefore here the first mentioned number represents the number of sets you’re to perform for this movement. The second number represents the number of repetitions you’re to perform for this movement.

So in addition to this you may also see the word superset followed by two mentioned exercises. An example here would look like the following.



Push-up: 3×10 

Sprints: 3×30 yards 

In this example you would perform the push-ups for 10 repetitions and immediately perform the 30 yard sprint. Therefore this would complete the first set of each exercise. So you would rest after this superset and continue this back and forth pattern until all the sets and reps are completed.

5 Bodyweight HIIT Workouts 

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Warm up:

Wrist circles: 10 clockwise 10 counterclockwise

Hip circles: 10 clockwise 10 counterclockwise

Ankle circles: 10 clockwise 10 counterclockwise

Stretch Kicks: 3×10 R&L leg

Hip flexor stretch: 1 minute R&L leg

Saddle stretch: 2 minutes

Workout #1:

Bodyweight squats: 15×20=300


Workout # 2: 


Push-ups: 10×10=100

Sprints: 10×30=300


Workout #3:

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Mountain climbers: 10×15=150 (Count off the second knee to get to 15, or 30 if you count total knee lift)

Sprints: 10×30=300


Workout #4: Note: Be strict with work to rest interval times 


Skip in place: 10×2 minute rounds=20 minutes (rest 1 minute after each 2 minute round)

Push-ups: 10×10=100 (perform push-ups during each 1 minute rest interval)


Workout #5:


Bodyweight squats: 10×15=150

Power squats: 10×10=100 (execute a power squat by rapidly descending your hips into the base of the squat and stand up)


Bodyweight HIIT Workouts: The Takeaway

No matter what remember that quality always trumps quantity with your movement. So don’t allow fatigue to compromise your technique. Maintain quality technique of the these movements throughout each and every workout.

What HIIT workouts are you doing in your current training? 

Post up and share below in the comments. 

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5 Short Burst Time Efficient HIIT Workouts









I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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