Looking for an efficient and effective workout you could do anywhere?
This bodyweight HIIT workout will build major muscle no equipment needed.
After yourwarm-up, do each move back to back, with minimal rest in between exercises.
Photography by Jena Cumbo.
Be sure to track your knees over, but not past, your toes on your squats and lunges.
A.Stand with feet hip-width apart, hands at sides.
B.Step backward with left foot, keeping hips square to the front and pelvis neutral.
Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
E.On an exhale, press through feet to straighten legs and return to standing.
F.Step backward with right foot, keeping hips square to the front and pelvis neutral.
Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
I.On an exhale, press through feet to straighten legs and return to standing.
Continue for one minute, alternating legs with each lunge.
C.Place both hands on the ground in between feet.
Jump or step both legs back into a high plank position with shoulders stacked over wrists.
D.Push elbows out so arms form a 45-degree angle to body.
Slowly bend at elbows to lower body, stopping about 3 inches above the floor.
E.Push away from the floor to return to the starting position.
F.Jump or step both feet up to outside of hands, with butt low to ground and chest up.
G.On an exhale, press through feet to straighten legs and return to standing.
Do as many reps as possible (AMRAP) for one minute.
A.Stand with feet slightly less than hip-width apart and arms at sides.
B.On an exhale, press into feet and quickly jump up, swinging arms overhead for extra momentum.
D.On an exhale, press into feet and quickly jump up, swinging arms overhead for extra momentum.
Do AMRAP, jumping in and out with feet each time, for one minute.
Pro tip: Be sure to track your knee over your toes as you lower into yourside lunges.
A.Stand with feet together, hands clasped, and arms overhead.
Arms should reach to the outside of left knee.
C.Push off left leg and return to standing position, reaching arms overhead.
D.Repeat the movement on right leg.
Do AMRAP for one minute, alternating sides each time.
“Drive the standing foot into the floor while keeping collarbones open.”
C.Keeping chest up, push through left heel to lower right foot back toward the floor.
D.Lightly tap right foot next to left foot as you return to standing, squeezing glutes at the top.
Do AMRAP for 30 seconds, then switch legs and repeat.
A.Start in squat stance with legs hip-width apart.
Swing left arm in front of body and right arm behind body for momentum.
Swing right arm in front of body and left arm behind body for momentum.
D.Land on bent left leg, crossing right leg behind left.
Do AMRAP from side to side for one minute.
A.Start sitting on the ground with knees bent at 45-degree angles and feet on the floor, hip-width apart.
Place hands on the ground behind hips, fingertips facing toward feet.
C.Without letting hips drop, bend both elbows to 90-degrees and lower into a dip.
D.On an exhale, straighten arms and squeeze triceps.
Do AMRAP for one minute.
A.Lie flat on the floor with legs and arms extended long.
C.On an inhale, slowly and with control extend arms and legs.
If it’s too challenging to jump, you might step your feet in and out instead.
C.Keeping upper body in place, jump feet back and extend legs back to plank position.
