This Bodyweight HIIT Workout Proves You Don’t Need Weights for a Good Sweat

Health & Fitness

Trainer Natalie Jill crafted a HIIT routine right in front of her couch—so you have no excuses not to work out at home.

As fun as it is to slam battle ropes, swing kettlebells, hoist heavy weights, and reap all the related benefits, there’s a certain power in working up a killer burn using just your body. “Think about it: If you’re 140 pounds, you’re pressing that much weight away from the floor every time you do a push-up,” says trainer Natalie Jill (@nataliejillfit), the creator of the Stronger online workout program. Jill is known for crafting full-tilt HIIT combos in front of her couch without using any equipment.

“When you’re using only your body weight as resistance, it’s pretty much impossible to cheat but easy to progress,” she says. Jill developed this circuit incorporating total-body compound exercises so you quickly build up some heat and engage your core almost every set.

Work your way through each combo aiming to get in as many reps as possible so you consistently feel the burn. In just 26 minutes, you’ll firm all over and walk away with your metabolism revving hot.

Warm up: Do 30 seconds each for the following: glute bridges, cross-body punches, uppercuts, air squats, and swimmers (kneel on the floor with toes untucked, lean to reach arms forward, then lean back and pull them back, simulating the breast stroke and maintaining a straight line from head to knees).

How it works: Start with the warm-up. Then complete the first combo (moves 1 and 2), doing each exercise for 30 seconds. Rest for 30 seconds to one minute, then move on to the next combo. Do each combo in this fashion, repeating the entire circuit three to four times.

Total Time: up to 30 minutes

You will need: No equipment

1. Sit-through and Hold



A. Start on floor in a reverse-tabletop position with palms and feet flat on floor and hips lifted in line with knees and shoulders.

B. Without moving hands or feet, send hips backward through arms so legs are extended (butt hovers above floor). Lift hips and shift weight for ward to return to start. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

2. Triceps Crawl


A. Start on floor in a modified reverse-tabletop position with palms and feet flat on floor and hips hovering just above floor (as in a crab walk position). Step right foot and left hand forward, then left hand and right foot. Take 3 steps forward, then reverse for 3 steps. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

3. Leap Frog



A. Stand with feet wider than shoulder width, then crouch down, hips in line with knees, to place palms on floor between feet, lifting heels to start.

B. Jump feet backward into high-plank position. Jump feet forward and outside hands to return to start. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

Mistakes and Tips:
Scale down: Step back instead of jump.

4. T-jump



A. Start on floor in plank position on palms with feet together. Jump feet forward toward hands.

B. Then jump feet out to the left in a diagonal plank. Jump feet forward to center toward hands, then repeat to right side. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

Mistakes and Tips:
Scale up: Step out to diagonal plank rather than jump.

5. Traveling Push-up



A. Start on floor in plank on palms. Do 1 push- up, then walk hands and feet 1 step to right.

B. Repeat 2 more times, doing 3 push-ups total, then switch direction and repeat to left. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

Mistakes and Tips:
Scale down: Place hands on a higher surface like a bench or a couch.

6. Side-plank Walk



A. Start on floor in a side plank, propped on right hand with legs stacked.

B. Starting with the left foot, walk feet forward 5 steps, then backward 5 steps, keeping hips lifted the entire time. Continue for 30 seconds. Do every other circuit on the opposite side.

Sets: 3 to 4

Reps: 30 seconds

7. Jump Squat


A. Stand with feet slightly wider than shoulder width, hands clasped in front of chest. Lower into a squat, then jump directly up, swinging arms back- ward. Land softly and immediately return to squat. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

8. Half Squat Burpee



A. Start in a crouched position on balls of feet with hands on floor just outside feet.

B. Stand up quickly to jump, reaching arms overhead. Land softly and immediately return to crouch. Continue for 30 seconds.

Sets: 3 to 4

Reps: 30 seconds

Mistakes and Tips:
Scale down: Instead of jumping, rise to tiptoes and reach extended arms overhead.

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