18 Minute Bodyweight Fat Blasting HIIT Workout HIIT Academy HIIT
18 Minute Bodyweight Fat Blasting HIIT Workout HIIT Academy HIIT from hiitacademy.com

Bodyweight HIIT Routines – 2023


Bodyweight HIIT (High-Intensity Interval Training) routines have gained immense popularity in recent years due to their effectiveness and convenience. These workouts involve short bursts of intense exercises followed by short recovery periods, making them perfect for individuals with busy schedules or limited access to gym equipment. In this article, we will explore the benefits of bodyweight HIIT routines and provide you with some top-notch routines to incorporate into your fitness regimen.

The Benefits of Bodyweight HIIT Routines

1. Time Efficiency: Bodyweight HIIT routines are incredibly time-efficient as they can be completed in as little as 15-20 minutes. These workouts maximize calorie burn and increase metabolism, making them ideal for individuals looking to lose weight or maintain their fitness levels.

2. No Equipment Required: One of the major advantages of bodyweight HIIT routines is that they can be performed anywhere, anytime, without the need for any equipment. This makes them perfect for individuals who travel frequently or prefer working out in the comfort of their own homes.

3. Full-Body Workout: Bodyweight HIIT routines engage multiple muscle groups simultaneously, providing a complete full-body workout. They help in improving strength, endurance, and cardiovascular fitness, making them highly versatile and effective.

Top Bodyweight HIIT Routines

1. Burpees

Burpees are a classic bodyweight exercise that targets multiple muscle groups and gets your heart rate soaring. Start in a standing position, drop down into a squat, kick your legs back into a push-up position, perform a push-up, jump your feet back to the squat position, and explosively jump up into the air. Repeat for a set number of repetitions or a specific time duration.

2. Mountain Climbers

Mountain climbers are a great exercise for core strength and cardiovascular endurance. Start in a push-up position and bring one knee at a time towards your chest, alternating between legs in a running motion. Keep your core engaged and perform the exercise at a fast pace for maximum benefits.

3. Jump Squats

Jump squats are an excellent way to target your lower body muscles while also increasing your heart rate. Start with your feet shoulder-width apart, lower into a squat position, and explosively jump up into the air. Land softly and immediately go into the next repetition.

4. Plank Jacks

Plank jacks are a challenging exercise that targets your core, shoulders, and lower body. Start in a plank position and jump your feet wide apart, then quickly jump them back together. Keep your hips stable and core engaged throughout the exercise.

5. High Knee Runs

High knee runs are a fantastic way to engage your core, improve your cardiovascular fitness, and burn calories. Start by standing with your feet hip-width apart, lift one knee towards your chest, and quickly alternate between legs as if you were running in place.


Bodyweight HIIT routines are a convenient and efficient way to improve your overall fitness levels without the need for any equipment. Incorporating these routines into your fitness regimen can help you achieve your health and fitness goals. Remember to warm up before any workout and modify the exercises according to your fitness level. Stay consistent and enjoy the benefits of bodyweight HIIT training!