Below are 4 HIIT bodyweight workouts. Easy to do. No equipment to buy. No membership payments. Can be done anyway. Videos on how to do each of the exercises can be found on Youtube. When time allows I may attach some links to the blog post below.

The Rules:

1. Do each exercise for 20-30 seconds
2. 10 second rest between each circuit
3. Perform each circuit 3 times
4. Prior to beginning spend 10 minutes with a warmup and stretching

Workout 1

• Circuit 1
  • Full body extension
  • Plank up
  • Knee up crunch
• Circuit 2
  • No jump push up burpee
  • Prisoner squat w/ cross body knee
  • Leg Lifts
• Circuit 3
  • Squat jack
  • 2 push-ups with 4. plank jacks
  • Flutter kicks
• Circuit 4
  • Mountain climbers
  • Incline push up
  • Bicycle crunch

Workout 2

• Circuit 1
  • Jump squats
  • Plank shoulder taps
  • Leg lifts
• Circuit 2
  • Jumping jacks
  • Full body extension
  • Tricep dips
• Circuit 3
  • High knees
  • Incline push-ups
  • Bicycle crunch
• Circuit 4
  • Squat w/ knee raise
  • Plank jack
  • Jack knife

Workout 3 (All exercises 30 seconds, no rest)

• Circuit 1
  • Jumping shoulder raise
  • Plank shoulder taps
  • Knee up crunch
• Circuit 2
  • Squat jack
  • 2 push-ups/4 plank jacks
  • Flutter kicks
• Circuit 3
  • BW thruster
  • High knees
  • Low plank
• Circuit 4
  • Burpee crawl
  • Thrusts w/ plank jacks
  • Bicycle crunch

Workout 4 (All exercises 30 seconds, no rest)

• Circuit 1
  • Squat w/ knee raises
  • Mountain climbers
  • Leg lifts
• Circuit 2
  • Squat jump
  • Incline push up
  • Bicycle crunch
• Circuit 3
  • Burpee
  • Knee tucks
  • Plank ups
• Circuit 4
  • Jumping jack w/ punches
  • Full body extension
  • Low plank