High intensity interval training (HIIT) has become hugely popular as consumers look for convenience and fun ways to workout. Using bodyweight workouts make it easy to train anytime, anyplace and is therefore accessible to everyone.

Here are 4 HIIT based workouts you can try at anytime with no equipment. 

1. Jog and Sprint Intervals…10 Rounds of 30 seconds maximal sprints followed by 30 seconds jog.

Almost like Sprint training (Sprinters are some of the leanest athletes in the world.) this workout will increase your aerobic and anaerobic capacity. The 30 second sprint interval is guaranteed to create that “burn.”  To make this easier you can decrease the sprint time and increase the active recovery time.

2. Sit Up and Jump up 10 Rounds Every Minute on the Minute (EMOM)

This is a great one for core and explosive movement. Simply start your timer and perform 10 sit ups, stand up, and perform 10 vertical leaps with a reach as high as you can. The quicker you perform all Reps the longer your break. On the minute you start again with 10 sit ups. To make this one harder, add in a third exercise throughout the 10 rounds.

3. Sprint, Push and Squat 10 Rounds as Fast as you can.

A short sharp whole body burst! Start by performing a 15 second sprint followed by 10 pushups, followed by 10 squats. Rest for 30 seconds and then repeat (To make it harder reduce your recovery time). This hits all of our target areas, and again no equipment is necessary.

4. Death by Burpee (with a partner)

Sorry….We know no one likes burpees! This is a great workout with a partner and is so simple. You go head to head with 1 of you performing a full burpee then your partner does the same. Then 2 burpees, 3 burpees, and so forth all the way to 10. Once at 10 work your way back down so 9 Burpees, 8 burpees etc etc. That’s a whopping 110 burpees in the shortest time possible ensuring you both feel worked out.

Have Fun with these workouts, you can easily create your own combinations of exercises to keep you inspired and target different muscle groups. I would always recommend training with friends for extra motivation. See you soon!