The Best Full Body HIIT Workouts For A Total-Body Transformation

High Intensity Interval Training (HIIT) is a short fat torching workout that combines a series of body weight exercises alternating between periods of high intensity and shorter periods of low intensity activity. HIIT has been shown to promote greater fat loss in a shorter time than the old steady-state cardio performed on a treadmill or stationary bike. Try this simple bodyweight HIIT workout:

Start with a 5 minute Warm Up using your choice of cardio exercise, jogging, rope jumps, running, etc. then move quickly to your first exercise.

Squat Jumps

Start with your feet shoulder width apart and toes slightly outward and squat down until your upper thighs are parallel with the floor and then JUMP straight up until your feet are off the floor. As you land, control your descent and lower into another squat and jump again, squat, jump, squat and jump for a period of one minute.

Run or jog in place or do jumping jacks for 30 seconds and then move immediately to…

Push Ups

decline-pushups

Hands below shoulders and back straight and lower your body as a single unit until your nose is just above the floor and then push back to the start position. One minute non stop and then…

Run or jog in place or do jumping jacks for 30 seconds and then move immediately to…

Lunge Jumps


Start with one foot forward and one foot back and squat down until your forward knee is above your forward foot. Now jump straight up and switch feet, alternating the forward and back foot and leg. Control your landing and squat again and jump and alternate legs again. Jump, switch, jump and switch and continue for one minute and then…

Run or jog in place or do jumping jacks for 30 seconds and then move immediately to…

Spiderman Push Ups

Start in the normal push up position but as you begin to lower your body bring your right knee up to touch your right elbow and move your foot back as you return to the up position. Do another pushup and touch your left knee to your left elbow. Continue and alternate for one minute and then move immediately to…

Run or jog in place or do jumping jacks for 30 seconds and then move immediately to…

Burpees


From the full upright position, squat down and place your hands in front of your feet as you kick your legs straight back until you are in a push up position. Now kick your feet forward to your hands and from this squat position jump straight up in the air. Control your landing, then squat, kick back, kick forward, jump and squat again and repeat for one minute followed by…

Run or jog in place or do jumping jacks for 30 seconds and then move immediately to…

Planks

Inching elbow plank

Start in your pushup position but support your upper body on your forearms and lower body on your toes and hold your body straight and still for one minute. This is an excellent core and abdominal strengthening exercise. Check out our The Plank and Plank Variations – The Perfect Core Exercise for more details.

Rest briefly, drink water and if time allows repeat the entire circuit.

This full body HIIT workout includes six simple exercises that will work your entire body, burn body fat and requires absolutely no equipment other than a timer or clock.

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