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30-Minute Bodyweight HIIT Blast

Get ready to sweat! This full-body HIIT session alternates explosive bursts with short rests to torch calories and boost your cardio fitness — all with zero equipment.

bresaola

Created by

bresaola

Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 30s

2

Arm Circle

1 set × 20s

3

Hip Circle

1 set × 20s

4

High Knees

1 set × 30s

5

Leg Swing

1 set × 10 reps

6

Inchworm

1 set × 5 reps

HIIT Main Block

3 circuits
1

Burpee

1 set × 40s

2

Jump Squat

1 set × 40s

3

Mountain Climber

1 set × 40s

4

Push-Up

1 set × 40s

5

Lateral Shuffle

1 set × 40s

6

Plank to Downward Dog

1 set × 40s

7

Reverse Lunge

1 set × 40s

8

Jump (Knee Tuck)

1 set × 40s

Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Child's Pose

1 set × 40s

4

Seated Spinal Twist Stretch

1 set × 30s

5

Cat-Cow

1 set × 40s

6

Supine Diaphragmatic Breathing

1 set × 60s

30-Minute Bodyweight HIIT Blast - Bodyweight Fitness | Bodyweight Fitness