Five great bodyweight, High Intensity Interval Training (HIIT) workouts.

Your body weight on its own can create more than enough resistance in your workouts to keep you trimmed, toned and muscular. Try some of these great bodyweight workouts you can do anywhere, any time, without needing a gym membership or owning expensive equipment. Remember to exercise safely and to your own ability.

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Full Body – 20 Minutes

By the time you get to the final rounds, the 40 second rest time will feel like it’s never enough. To make it more difficult try some advanced variations on burpees, or switch the mountain climbers for a spiderman crawl.

Exercise Interval Time Repeats
Squats 20 seconds x10
Burpees 20 seconds
Mountain Climbers 20 seconds
Jumping Jacks 20 seconds
Rest 40 seconds

Cardio – 30 Minutes

Running intervals can help you build speed and endurance. Warm up with a jog then intersperse with a 30 second run every two minutes. As you build your confidence, try adjusting the interval times to your ability.

Exercise Interval Time Repeats
Jog 2 Minutes x1
Run 30 seconds x10
Jog 2 minutes
Walk 2 minutes x1

Core – 15 Minutes

A fifteen minute workout to hit your core hard. Remember to breath while you’re exercising your core, a good exhale can increase the contraction of your abs and help with your oxygenation on the next breath.

Exercise Interval Time Repeats
Leg Raises 30 seconds x10
Bicycle Crunches 30 seconds
High Knees 30 seconds
Plank 30 seconds
Rest 1 minute

Arms, Chest and Back – 20 Minutes

For this one you’ll need a sturdy cross bar to do pull-ups and chin ups. You can probably find one of these at your local park. If you can’t sustain any of the exercises here for 20 seconds, when you’ve reached your limit, continue with negative reps until the interval is over.

Exercise Interval Time Repeats
Press-ups 20 seconds x10
Pull-ups 20 seconds
Seated Dips 20 seconds
Chin-ups 20 seconds
Rest 40 seconds

Legs – 15 Minutes

Your leg muscles, including the quadriceps, hamstrings and calves make up the largest muscle group in your body. When you work these, you’re going to burn calories. For the cone sprints, find a space that you can sprint back and forth for about ten good paces, touch your hand to the ground at each end, turn and explode into a sprint back to where you started.

Exercise Interval Time Repeats
Walking Lunges 30 seconds x10
Calf Raises 30 seconds
Jump Squats 30 seconds
10m Cone Sprints 30 seconds
Rest 1 minute