HIIT Bodyweight Cardio
Bodyweight intervals three days a week with no equipment: burpees, jump squats, mountain climbers, lunges and core work. Lengthen the work intervals or add rounds as it gets easier.
3 days a week · 6 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - HIIT Sprint Focus — Explosive, high-intensity cardio
- Jumping Jacks: 4 × 45 seconds work / 15 seconds rest
- High Knees: 4 × 45 seconds work / 15 seconds rest
- Burpees: 4 × 45 seconds work / 15 seconds rest
- Mountain Climbers: 4 × 45 seconds work / 15 seconds rest, rest 1 min (Rest 60s at end of circuit.)
Day 2 - Rest — Recovery
Rest day.
Day 3 - HIIT Strength Focus — Bodyweight strength and conditioning
4 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - HIIT Agility Focus — Quick movements and core stability
4 exercises (Pro).
Run day 1 with no account