High intensity doesn’t have to mean weights. Here’s a basic, bodyweight, high-intensity interval training (HIIT) workout you can do at home, that will get the heart racing… and trust us on this one, you’ll feel the burn!

This routine has rest built into it. Make sure you’re timing yourself and not allowing your heart rate to drop too much in between each set.

Do each exercise for 40 seconds, with 10 seconds rest in between each.

Do this for 4 rounds. Each round should take you about 5 minutes.

1. Plank walk out

Start standing upright. Hinge forward at the hips, tilting your upper body forward, and bring your hands to the ground. Walk your body out into a high plank position. Keep the back, hips and shoulders aligned, hold it for 3 seconds before walking your hands back up to standing.  

2. Squat Jump

Start in a squat position. Hinge at the hips, bend at the knees and keep hips pushed back without allowing your knees to pass your ankles, the movement is much like sitting down onto a chair. Push into your heels and jump into the air landing back into a squat position, with soft knees.

3. Squat Pulse

Lower yourself into the same squat position. Tilt your pelvis forward and engage your core to help support yourself as you raise and lower your bum in small movements (usually around an inch). Try to keep your knees roughly at a 90 degree angle.

4. High Knees

For this one, jog in place bringing your knees high up to your hips. You can place your hands up by your hips when performing this exercise, as an indicator of how high you can bring your knees. This really helps you to push yourself!

5. Jumping Jacks

This is a classic jumping jack. Start by standing tall, then jump both feet outwards and bring the arms from your hips, out above your head in a wide sweeping motion. Bring your legs back together, and hands back to starting position, and repeat.

6. Mountain climbers

Get into a high plank on the ground, keeping shoulders/back, and hips aligned, make sure your hands are stacked under your shoulders, and drive your knees into your chest – similar to the high knees. Try to keep a flat back throughout, like a table top. Try not to drive your hips too high in the air. Only your legs should be moving.

High intensity workouts are great for individuals looking to burn calories. For more information on how HIIT works you can read our blog here.