Whether you’re new to HIIT (high-intensity interval training) workouts, or you’ve been doing them for years, here’s a basic bodyweight HIIT workout you can do anywhere. It proves that you don’t need any equipment to get in an amazing, heart-pumping, strength-building workout!

This 20-minute HIIT workout involves 10 basic bodyweight moves, many of which are plyometric exercises. You’ll alternate between 30 seconds of work and 30 seconds of rest. During those first 30 seconds, give it your all to really maximise the calorie-burning, belly-fat-melting effects of HIIT.

20-Minute Bodyweight HIIT Workout

Directions: Do each exercise below for 30 seconds, then take a 30-second rest after each move. The workout will take 10 minutes. Repeat for a total of two times, for a 20-minute workout. Want more? Repeat again for a 30-minute workout!

Jump squats
Frogger jumps
High-knee skips
Cross jacks
Push-up and rotate
Lateral bunny hops
Up-down plank
Reverse lunge and hop
V-crunches
Plank jacks

See below for descriptions of all 10 exercises.





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