Bodyweight HIIT Exercises
Jumping Jacks
Jumping Jacks are a classic cardio exercise perfect for HIIT warm-up or as active recovery between more intense movements.
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Beginner
Articles tagged "Beginner"
166 articles
Abs / Core
Stomach Vacuum
The stomach vacuum strengthens the transverse abdominis for a small waist and deep core bracing.
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Equipment HIIT Exercises
Slam Ball
The Slam Ball involves lifting a ball overhead and slamming it to the floor with power, an explosive HIIT exercise for core, shoulders and cardio.
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Bodyweight HIIT Exercises
Pop Squats
Pop Squats alternate between wide-stance squat jumps and feet together at a fast pace, a cardio HIIT exercise targeting quads, glutes and adductors.
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Abs / Core
Plank
The plank is the fundamental isometric exercise for core bracing and stability.
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Functional Exercises
Sandbag Carry
The Sandbag Carry involves carrying a heavy sandbag over a given distance, a functional loaded carry exercise for core and endurance.
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Functional Exercises
Sled Pull
The Sled Pull is a functional sled pulling exercise developing posterior chain, grip and cardiovascular endurance.
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Abs / Core
Mountain Climber
The mountain climber combines core bracing and cardio by alternately bringing knees to chest.
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Functional Exercises
Sled Push
The Sled Push is a functional loaded sled push exercise developing leg power, glutes and cardiovascular endurance.
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Functional Exercises
Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a unilateral functional exercise targeting hamstrings and glutes, developing balance and postural stability.
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Complete Functional Circuits
"The Basic" Circuit (20 min)
The Basic is a 20-minute functional circuit combining KB swings, goblet squats, push-ups, rows and running for complete conditioning.
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Bodyweight HIIT Exercises
Mountain Climbers (Fast)
Fast Mountain Climbers are a bodyweight HIIT exercise targeting the core, hip flexors and cardio with an explosive cadence.
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Abs / Core
Dead Bug
The dead bug teaches core stability by dissociating arm and leg movements.
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HIIT Protocols
EMOM (Every Minute On the Minute)
EMOM is a structured HIIT protocol where a fixed number of reps are performed at the start of each minute, remaining time is rest.
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Floor Exercises — Agility & Flexibility
Backward Roll
Rolling backward passing legs over head, coordination and control exercise.
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Floor Exercises — Agility & Flexibility
Inchworm
Mobility and strengthening exercise: walk hands to plank then walk feet to hands.
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