No Equipment, Total Body HIIT Workout

By Kim C. April 24, 2015

HIIT stands for High Intensity Interval Training and a lot of research these days is finding that it is the most effective and efficient way to train to get the health benefits of exercise and burn mega calories (if that’s your goal). During a HIIT you push yourself to your maximum effort for a short amount of time, then you recover a little and do it again. In this workout, high intensity cardio moves are paired with strength and core moves for recovery. Go through the moves as hard and fast as you can WITHOUT resting! Plank is where you rest. It’s evil. I know. You’re welcome!

So, grab a mat (or something else to cushion your elbows), a chair, and something to time your planks (I use my iPhone). Make sure you do a dynamic warm-up and a cool down. The workout took me 25 minutes, so with warm-up and cool down that should be about 30 minutes. Do it!

Shawn Johnson's The Body Department - No Equipment, Total Body HIIT Workout

Sorry the pictures aren’t the best, the lighting here is terrible! Here’s the breakdown:

Notes on form:
Jump lunges – Lower into a lunge, keeping your front knee above your ankle. Both knees should be bent at 90 degrees. Explode up into the air, switching your legs in the air and landing in a lunge with the opposite foot front.

Skiers – Stand with right foot forward and left foot back, legs straight, arms bent with your hands up. Jump and switch feet, extending your arms up. Jump again, lowering your arms and switching your feet back to start. That’s one.

Push-ups – If you need tips on this, just post a comment. 🙂

Tricep dips – Support yourself on the edge of the chair with your hands shoulder-width apart, knuckles facing toward you. Keep your knees bent (make it harder by straightening your legs out in front of you). Bend your knees, lowering your butt straight towards the floor, straighten to return to start.

Plank – On you elbows, keep your body in one straight line (head to shoulders to hips to feet). Hold for thirty seconds.

Squat jump tucks – Lower into a partial squat, keeping your knees over your ankles, and swinging your arms back. Swing your arms forward and up, and jump as high as you can, bringing your knees up as high as you can at the top of the jump. Land softly back in a squat and repeat.

Plank jacks – Hands underneath your shoulders with your feet together as if you were about to do a push-up. Keep your body in a straight line by engaging your core, and jump your feet apart, then back together. That’s one.

Clock lunges – Start with feet together. Lunge forward, keeping you knee in line with your ankle, lowering down until your legs are both bent at 90 degrees. Push off with your front leg to return to start, then lunge out to the side with the same leg, keeping your knee in line and lowering to 90 degrees if you can. Push off and return to start, then lunge the same leg back, keeping proper form, then return to start. That’s one rep. Do all ten on the same leg before switching to the other side.

Side-to-side jump squats – Squat down, butt back, knees in line with ankles, and bending your legs to 90 degrees if you can. Imagine there is a line on the floor next to your left foot. Jump into the air and over to the left so that your right foot lands on the other side of the imaginary line. Land back in a squat. That’s one rep. Repeat the same move, this time jumping to the right. That’s two.

Plie squat jumps – Stand with your feet wide apart, toes pointing out at roughly a 45 degree angle. Sink straight down, keeping your back straight, butt in line, and aiming your knees in the same direction as your toes. Don’t let your knees come over your ankles. From here, jump up, coming a few inches off the ground, and land back in the plie squat position.

Curtsy lunge – Prepare for a lunge, but bring your back foot out of alignment as if you were going to curtsy or you were bowling (this is a weird position, see the photo). Keep all of your weight on your front leg, the back leg is just for balance. Lower down to 90/90, then back up. You should really feel this on the outside of your booty.

Up-down plank – Start in an elbow plank, body in one straight line. Push up onto your right hand, then your left, so that you are up on your hands (as if you were about to do a push-up). Lower back down onto your right elbow, then onto your left elbow. That’s one rep! Repeat 5 times starting with the right, then repeat 5 times starting with the left.

Try it out and let me know what you think!

*This workout was originally published on Kim’s blog, Busy Bod. For more from Kim visit!

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