Sweaty Home Cardio HIIT BW 08

No equipment needed for this HIIT workout.

We are focused on moving and getting a good sweat in!

4 Rounds

30s work / 15s rest


1. Burpees: Jump. Down to floor into a plank. Pushup (if you can). Jump back in and back up.

2. Mountain Climbers: High plank position. Bring your legs to your chest, in a running motion, back and forth

3. Punch Jacks: Jumping in/out (like jumping Jacks), but throwing Jab/Cross Punch Combos

4. High Knees: Stationary, running in place. Bringing a your knees about waist high.

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UpperBody HIIT Workout Dumbbells 02

UpperBody HIIT Workout – Using a pair of Dumbbells

5 Exercises
3 Rounds
30s Work — 15s Rest

Focus on UpperBody & Core strength


Alternating Arnold Press – Dumbbells at shoulders. Alternating pressing from front, to side, to straight up. And back to starting point.

Bent Row to Kickback – Dumbbells hanging in front of you. Bent over (back flat). Pull dumbbells to your side, then extend your arms back.

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Two Handed Front Raise – Place hands on each end of the dumbbells. Keep arms straight, and raise to shoulder height.

Double Dumbbell Swings – Dumbbells in front of you. Push hips back, swinging dumbbells between your legs (back straight). Then power your hips back straight, pushing dumbbells up, about chest high

Weighted Ab Twist – Seated. Leaning back slightly. Heels on ground (feet up to make it more difficult). Take dumbbell from one side of your body to the other. Keep core tight.

Make sure to stretch before and after. And that you are capable of doing these exercises before starting.

FullBody HIIT Workout 07 Bodyweight

Bodyweight FullBody HIIT Workout 07

All you need is a Box, Bench, Chair, Step, or Couch (Anything stable enough to step up and lean on)

4 Rounds
30s On / 15s Off

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1. Step Up to Knee Raise – One foot on bench. Power up, and bring your back leg into a knee raise. Back down, and repeat.

2. Step Up to Knee Raise (opposite leg)

3. Tricep Dips – Hands on bench, bending at your elbows. Legs/feet extended makes it more difficult. Legs closer to your body, makes it easier

4. Incline Pushups – Lean into the bench, to a plank. Lower down into a pushup and back up

5. Kickback to Knee In (L) – High incline plank, leg up and extended, then bringing knee into your chest, and back out.

6. Kickback to Knee In (R)

7. Seated In/Outs – Sit on bench, lean back, extend legs out. Bring knees into chest and back out.

Fullbody workout. No equipment needed (other than a bench or chair). Great for a home workout, great for an outdoor workout. Do it anywhere!

100+ Home workouts. Bodyweight or minimum equipment workouts. No gym needed!