Bodyweight HIIT for All Skill Levels
As the name implies, high-intensity interval training (HIIT) is a workout that intensely pushes you. HIIT combines aerobic, strength, and power moves in optimum short bursts. In addition, balance and stability are required to accomplish HIIT workouts.
Because there are different levels to consider, from beginning to advanced, high-intensity interval training (HIIT) workouts are for Everyone. Furthermore, HIIT workouts are particularly good for older fitness enthusiasts or deconditioned participants. Endurance, power, stability, and balance are key to a successful session.
HIIT is an excellent tool for hypertrophy, weight loss, boosting metabolism, and improving overall health. Studies have also shown that high-intensity interval training helps to manage high blood pressure and alleviate diabetic symptoms.
We love to design HIIT programs because they are fun and short and get done effectively and quickly. For beginners, an example of performing HIIT while walking can incorporate HIIT by starting slowly for a few minutes, then intensifying to a power walk for two or three minutes, and returning to a slow walk for another minute. Repeat this process until you have elapsed 20-30 minutes.
Regardless of the exercises you choose for HIIT, the U.S. Department of Health and Human Services recommends that adults aim for a moderate activity of 150 – 300 minutes per week. The more advanced ones should shoot for 75-150 minutes.
Below is an excellent 30-minute full-body cardio workout. It’s called HIIT, which means you do exercises in short bursts with rests in between. You won’t need any special equipment and will work up a good sweat! Each exercise is 45 seconds long, followed by a 15-second rest. Just warm up before you start and cool down after you’re done. It’s a fun way to get moving and feel great! If you have any questions about getting fit, feel free to ask!
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute (30 seconds each direction)
- High Knees – 1 minute
- Bodyweight Squats – 1 minute
- Lunges – 1 minute (30 seconds each leg)
Workout (5 minutes)
- Burpees – 45 seconds, Rest – 15 seconds
- Mountain Climbers – 45 seconds, Rest – 15 seconds
- Push-Ups – 45 seconds, Rest – 15 seconds
- Jump Squats – 45 seconds, Rest – 15 seconds
- Plank Jacks – 45 seconds, Rest – 15 seconds
Workout (5 minutes)
- Alternating Side Lunges – 45 seconds, Rest – 15 seconds
- Tricep Dips (using a chair or bench) – 45 seconds, Rest – 15 seconds
- High Knees – 45 seconds, Rest – 15 seconds
- Bicycle Crunches – 45 seconds, Rest – 15 seconds
- Skaters – 45 seconds, Rest – 15 seconds
Workout (5 minutes)
- Inchworms – 45 seconds, Rest – 15 seconds
- Jumping Lunges – 45 seconds, Rest – 15 seconds
- Plank to Push-Up – 45 seconds, Rest – 15 seconds
- Butt Kicks – 45 seconds, Rest – 15 seconds
- Russian Twists – 45 seconds, Rest – 15 seconds
Workout (5 minutes)
- Tuck Jumps – 45 seconds, Rest – 15 seconds
- Superman – 45 seconds, Rest – 15 seconds
- Flutter Kicks – 45 seconds, Rest – 15 seconds
- Bear Crawls – 45 seconds, Rest – 15 seconds
- Standing Oblique Crunches – 45 seconds, Rest – 15 seconds
If you have any questions about getting fit, feel free to send an email.
Before starting any new health and fitness program or taking supplements, it’s crucial to consult with your healthcare professional. They can provide personalized advice based on your medical history and current health status, ensuring your new regimen is safe and effective. This step helps prevent potential health risks and ensures that any changes you make are beneficial and sustainable in the long run. Your healthcare professional is your best resource for making informed decisions about your health and wellness journey.
