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Total Body HIIT: Bodyweight Only

Bodyweight HIIT for your whole body, with a finisher and a full cool down.

  • 35 min
  • No equipment
  • 29 moves

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

639K views on YouTube · TIFF x DAN · May 2023

The workout

Workout · 40s work · 20s rest

  1. Butt Kicks
  2. Rev Lunge + Knee Drive · right, then left
  3. Plank Hops
  4. Squat + Front Kick
  5. Spiderman Push Ups
  6. Jump Squats
  7. Side Plank Dips · right, then left
  8. Bicycle Crunches
  9. High Knees
  10. In + Out Squats
  11. Alternating Side Lunges
  12. ½ Burpees
  13. Single Leg Glute Bridge · right, then left
  14. Mountain Climber Pauses
  15. Plank Jacks
  16. Sprinter Sit Ups
  17. Inchworm Push Ups
  18. Shoulder Taps
  19. Lateral Squat Walk
  20. 1-½ Squat + Switch Lunge
  21. Single Leg Extend to Crunch
  22. Leg Switches
  23. Hand Release Push Ups
  24. Calf Hops
  25. Skaters

Workout · 30s each, no rest

  1. Cross Mountain Climbers
  2. Squat Pulses
  3. Diamond Push Ups
  4. Burpees

Cool down · 12 stretches · 20s each

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