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Looking for a calorie-torching HIIT workout you can do anywhere, no equipment needed? Then you’ll love these 4 Full-Body HIIT Workouts using just your own bodyweight!

Whether you have 5 minutes or 30 minutes, these high intensity interval workouts have you covered!

So whether you need a quick option to do at home on a busy day, or a way to burn fat while you travel, you have 4 killer workout options below!

4 Bodyweight HIIT Workouts 

You’ll find each workout in the videos at the times below. And for quick reference, I’ve written out the workouts below as well! 

1. The 30 Minute 30s Blast! (0:10)
2. The 5-Minute Full-Body Cardio Burner (3:34)
3. The 10-Minute Cardio Pyramid (4:32)
4. The 30/15 Full-Body Blast (6:54) 

The 30 Minute 30s Blast! 

Complete 4 rounds through each circuit, moving from exercise to exercise without resting. Bring your heart rate down between rounds with the active rest movement. If needed, fully rest during that time instead of performing the exercise. Or perform a modified variation that allows you to recover. Rest 1-2 minutes after completing all rounds of a circuit before moving on to the next one. 

CIRCUIT #1:
30 seconds Double Lunge Burpee
30 seconds Push Up Scorpions
30 seconds Squat Cross Jacks
30 seconds Elbow Bicycles
30 seconds Rotational Skiers Hops “Active Rest” 

CIRCUIT #2:
30 seconds Sumo Squat Jumps
30 seconds Criss Cross Push Up Hop
30 seconds Low Side To Side Lunges
30 seconds Lateral Crawl Shoulder Tap
30 seconds Two-Way March “Active Rest” 

CIRCUIT #3:
30 seconds Double Hop Burpee
30 seconds Climber Push Up Rolls
30 seconds Lateral Hops
30 seconds C-Sit Rotational Knees
30 seconds Fighter Practice “Active Rest” 

The 5-Minute Full-Body Cardio Burner 

Set a timer for 20 second intervals of work and move from exercise to exercise without resting. Complete 3 rounds through. 

CIRCUIT:
20 seconds per side Curtsy To Skip
20 seconds Downward Dog To Knee Tuck Push Up
20 seconds In and Out Squats
20 seconds Rotational Row Sit Up 

The 10-Minute Cardio Pyramid 

Set a timer for 30 second intervals of work and move from exercise to exercise without resting. You will go through the exercises to the “active rest” then go backward through the moves. If needed, fully rest during the 30 seconds of active rest. 

PYRAMID:
30 seconds Double Hop Burpee
30 seconds Criss Cross Push Up Hop
30 seconds Squat Cross Jacks
30 seconds Lateral Crawl Shoulder Tap
30 seconds C-Sit Rotational Knees
30 seconds Lateral Hops
30 seconds Climber Push Up Rolls
30 seconds Rotational Row Sit Up
30 seconds Sumo Squat Jumps
30 seconds Two-Way March “Active Rest”
30 seconds Sumo Squat Jumps
30 seconds Rotational Row Sit Up
30 seconds Climber Push Up Rolls
30 seconds Lateral Hops
30 seconds C-Sit Rotational Knees
30 seconds Lateral Crawl Shoulder Tap
30 seconds Squat Cross Jacks
30 seconds Criss Cross Push Up Hop
30 seconds Double Hop Burpee 

The 30/15 Full-Body Blast 

Set a timer for 30 second intervals of work with 15 seconds to transition between moves. Complete 4-6 rounds through. Rest an additional 45 seconds between rounds if needed otherwise only rest the 15 seconds between moves!

CIRCUIT:
30 seconds Double Lunge Burpee
15 seconds Rest
30 seconds Push Up Scorpions
15 seconds Rest
30 seconds In and Out Squats
15 seconds Rest
30 seconds Lateral Crawl Shoulder Tap
15 seconds Rest
30 seconds Elbow Bicycles
15 seconds Rest