Quick HIIT Bodyweight Routines

We know that a home gym is not always realistic for everyone. Maybe you’re not in a space yet that has the room, or maybe you just prefer paying for a monthly gym membership to swap sweat with everyone at a gym. (Too far?) Whatever the reason may be, what is certain is that sometimes there is just not enough time for either. HIIT (High Intensity Interval Training) might be your solution.

To preface this post, have you seen our blog on the benefit of just 10 minutes of exercise a day? It’s true! We’re not making that up. While the guidelines recommend that adults get a minimum of 150 minutes (2 hours and 30 min) of aerobic activity a week, these do not have to be consecutive hours of exercise. Gone are the days of one hour workout sessions, for now, we have HIIT! HIIT helps get all the heart-pounding benefits of cardio, without the extra time. Don’t forget, the guidelines also include 2 or more days of strength training. HIIT can help you there too, both using body weight and/or equipment. Keep reading for some quick routines to start (or end) your day right! 

Home HIIT Routine- no equipment needed

30 Jumping Jacks

20 Squats

10 Burpees

10 Inchworms

10 push-ups

30 second plank

*REPEAT 4x or as many as you can in 10 min!*

Home HIIT Routine- add some equipment

1 minute at high speed on the rower

10 weighted squats using a dumbbell, barbell, or functional trainer

10 Inverted push-ups (put those feet up on a utility bench)

10 weighted lunges -or- 10 lunge jumps (each side!)

10 hyperextension raises (holding weight or no weight)

10 step-ups each side (on bench)

30 second stability ball plank

*REPEAT 3x or as many as you can in 10 min!*


To get maximum cardio benefits for your heart do these exercises back-to-back with a short (no more than 1 minute) break before you repeat. Good luck! We hope you use this guide to stay active and healthy today and every day.

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