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If you’re looking for a quick fat burning workout you can do without weights or equipment this calorie burning HIIT bodyweight workout is for you!
This is one of my go-to workouts when I’m traveling, on vacation, or at home when don’t feel like don’t to the gym, too.
No equipment? No gym membership? No problem! You can burn fat without quickly when you train using the HIIT strategy.
This workout is quick, do-able, but you’ll feel the burn. It’s perfect for busy women trying to squeeze in some exercise on the fly.
There are only 5 bodyweight exercises in this HIIT workout… BUT, the moves target the legs, thighs, booty, and core at the same time… which means more calorie burn in less time for you. Awesome!
The best part? The exercises are low impact… so they won’t hurt your joints and you don’t have to jump around like a hyper-caffeinated kangaroo. Sweet!
Calorie Burning HIIT Bodyweight Workout
- Do each exercise until you feel the burn… Once you feel the burn do 5 more.
- Max out the number of reps you do at 25. (If you feel like you can keep going you may want to add ankle weights.)
- Do 1 round of all 5 exercises to complete 1 set.
- Do 4 full sets to complete the workout.
- Do this workout 2 times a week along with my other workouts.
- If you’re serious about burning fat follow my meal plans along with these workouts.
Don’t let the smiley face fool ya! This home HIIT workout burns so good!
Ready? Let’s get it!
Pin this HIIT bodyweight workout to Pinterest so you can do it whenever you want.
HIIT Bodyweight Workout Exercises
Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up halfway to the start position… then pulse back down for one count before pushing back up to the start position to complete one rep. Squeeze your booty and core in tight throughout the movement.
Lie with your legs extended out with toes pointed. Contract your abs and lift your legs off the ground about 6 inches. This is your start position. Lift one leg straight up then quickly lower it, as you simultaneously lift your other leg. Scissor kick both legs once, to complete one rep. Continue to alternate lifting and lowering your legs without stopping or touching the floor until you complete your set. Tip: Extend your arms out to the side or under your butt for support.
Single leg bridge
Lie on your back with your knees bent. Lift one leg and cross it over the other. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips square/level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position. Then quickly turn to one side and lunger, lowering your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to do another plie squat. Then quickly turn to the opposite side and lower your body down to complete another lunge. Return back to the middle to plie again. Repeat the plie – lunge – plie – lunge pattern, quickly adding up reps until you complete 1 set.
Step forward with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position, immediately stepping backward with the same foot and lower your body down until your front knee is at a 90-degree angle. Exhale and push back up into the start position to complete one rep.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Your Coach and Biggest Cheerleader
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.