Body Weight HIIT Workout
Print Workout Here
I hope you’re ready to sweat today, because in the next 27 minutes (including warm-up) I’m going to rock your ass. It is going to get your heart rate pumping, your legs burning, and your abs woken up. These are all the things we want while working out, and in just a short amount of time, with just a little focus and a big push, you’re going to feel freaking awesome! Let’s do this!!
What you will need:
- Jump rope
Warm-Up
- 3 minutes of jump rope
Workout Reps – 50 seconds of work / 10 seconds of rest – 4 rounds through
Complete the exercises below consecutively for 50 seconds of work and 10 seconds rest, for a total of 4 sets each.
- 2 squat jumps + 2 plank jumps – Complete 2 jump squats landing nice and low and quietly to ensure a soft land on the knees. Follow this with 2 plank jumps, jumping the feet in wide so you’re ready to rock again in the squat jumps.
Modification: Feel free to do 2 regular squats followed by 2 plank walks instead of jumping. - 1 knee in + lunge jump – With one leg behind you in a lunge, bring your knee in towards your chest for a lower ab contraction, and then place it back in the same lunge position. Now – jump lunge and repeat on the next side!
Modification: Complete the same sequence without the jump, just walk switch the lunges. - Alternating plank lifts w/ feet on ball – In a high plank position (on hands) alternate lifting your feet off the ground just enough to get a butt and lower back contraction. Keep the foot flexed (push through the heel) and your body forward into a plank position. Don’t lift your hips!
Modification: Do the same thing on your knees but lift your legs up a little higher - Lunge pulses, right – In a lunge position, get down nice and low while you pulse your back leg by bending the knee a couple inches up and down
- Lunge pulse, left – Same as above on the opposite side.
- Plank pushes – In a low plank position (elbows down) hold your abs in nice and tight while you push your body forward and back using your toes. It’s common to feel this in your feet as well, but make sure you don’t drop your hips and feel it in your lower back.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
The real girls approach to a badass body,
Ashley Dale Grant
I haven’t required that much swearing to get through a workout in awhile! That really kicked my butt this morning….especially those lunge pulses! Thank you! Have a great weekend!
Haha amazing! Extra swearing means it was extra effective!! Glad it worked. Have a great weekend Patricia!
Holy legs batman! That was great , I suspect that I’ll be feeling that all weekend!
I have a sneaky feeling you’ll be thinking about me when you take a seat on the toilet LOL
Wow struggled with last set especially after your class last night. My legs. Lol. Happy Friday.
Oh Pat you’re a machine!! What a hard one after last night’s class!! You rock and Happy Friday to you!!
Loved it .. Going to be feeling it for a few days .
That was practically torture after last nights class! I hope none of clients expect me to function tomorrow!
Oh man I can imagine! Haha. Good luck!
Nice and sweaty. Thanks Ash.
You’re welcome! Happy Friday Ash!
Wow that was a powerhouse workout. Have a great weekend!
Love hearing that! Enjoy your weekend too lady!
Wow! I hated every minute of this while it was happening but I got through it!!! Feeling the burn! :)
Goal accomplished for week 2!
You’re awesome!! What a badass start to 2016 you’ve had Kathy!
Killer! Good start to the weekend! Have a good one!
You’re a machine! Have a good one too Kristin!
I ran last night so this was tough this morning..but great workout!
I bet those legs were barking!! Great work Leslie – don’t forget to stretch!
By far the hardest workout I’ve had in a while, but finished it !
Damn straight – BUT YOU FINISHED IT! Easy to throw the towel in when you’re at home doing a workout, but you didn’t! High five Toni!
I am very sweaty after that one… great start to the weekend! Thanks Ash:)
Perfect!!! That’s awesome Andrea. Enjoy your weekend as well!
Awesome workout :) Sweaty mess. Thanks Ashley!
My pleasure!! Awesome way to start your weekend Sarah!!
That’s was a rough one but finished with a few extra breaks
You’re allowed to take breaks! Rare for you Jen, so it must mean you needed to listen to your body!
That one kicked my butt today. From Thursdays class and the cold I’m fighting it was tough but a good sweat. Thanks Ash!
Shit I bet it did! I hope you fought off whatever was trying to get you over the weekend!
That was hard but good! Man, the burn in my quads was intense!! My hubby worked out with me again tonight and he was dying! lol.
Double whammy on Saturday! Good work!
Have been battling a virus for the last week or so and have been missing my workouts. It felt good to sweat out some toxins today!
It really is going around this winter. Sucks!! I bet it felt good to sweat it out. Only up from here!
Great start to a wonderful Sunday. Thanks.
What a way to wrap up your weekend and get ready for the week! Great work Sandra!
Meal prep done. Workout done.
Need a shower!!
Double whammy for you! Love it! Way to wrap up your weekend Angelika!
that was really tough i don’t think I could have done that Friday her fter work, although i kind of wish i had. i shouldn’t try to type after a workout either, too many fixes to make. I have just realized today how a rear leg lunge pulse is different, i got it when you said the front leg is just moving because it has to. I guess muscle awareness is a real thing. My sons gymnastics coach told me he had a good sense of where is body was in space when he flipped, it meant nothing to me, lol! The date is set, Aug 13th my eldest son is getting married. I probably shouldn’t work out too hard I don’t want to steal the show, lol,
Oh wow!!! That’s so exciting Roxanne – the lunge awareness is cool, but how awesome is it that your son has set a date for his wedding!! The mother of the groom can totally steal the show. Go for it!!! You rock. Have a wonderful week ;)
Brutal…took so many modifications I am not sure it still counts but it is done.
It most definitely still counts! Write this one down and then come back to this one in a month and see how your compare Danielle!
Great way to end a weekend!
I’d say! Awesome work 💪
sweet sweet sweat :) feel great after that
I did this yesterday. What a challenge. I was yelling back at the tv after the first 3 minutes when you said we still had 1 minute left of skipping. Lol. Loved all your bad words too, Ash! Glad I fit this one in, even if it wasn’t on Friday.
Haha nice yelling at me is a great sign that you were working your ass off! Awesome stuff Amanda! Haha. Thanks for joining me ;)
Holy sweaty!! Done!!!
Nice work! You’re on a roll!
Legs are on fire!
Perfect!!
Burney Burney is right!!! Wooo…that was awesome, thank you!!!
You’re welcome Allie! Thanks for sweating with me this morning ;)
We moved on Monday so I haven’t done a workout since last week. I admit I definitely had a hard time with this one because of that and I had a cranky baby to keep tending to throughout. I did not finish the very last set so I may come back to this later if I have time!
Moving is lots of work Carly, I can’t say I blame you for taking some time off! Glad you’re back at it, and even if a cranky baby stopped you, you still sweat and that makes me happy!
Still catching up! But done! Today’s fRiday workout is for tomorrow!
Sweat in the eye….not a fan! lol
Good work Heather – sweat in the eye means you were pushing like a champion!!
i’m not sure how i’m going to walk for the rest of the day
With swagger Jenn! Just tell anyone who questions you LOL
Woah! My legs are on fire and I am sweating like crazy!
Good for you Tracy! Awesome push :)
I never thought that planks could be a rest! hehe :) Now for a glass of red!
Haha yes it can be quite surprising when that happens! Enjoy your wine. Cheers!
That one was tough. Deceiving too! But done!
That’s the way I like them…get you sucked into doing them and then whammy….in your face! Hehe
Lunchtime workout and added the bonus Ab from December!
Nice! Love it!