HIIT Bodyweight Workout

Woman doing push up during HIIT bodyweight workout.


One of the things I love the most about bodyweight workouts is that you can do them anywhere. So whether you’re at home, on the road, at a local park or a friend’s house, you can do these anytime. No equipment needed (or very little).

I feel like our fitness retreat guests are always fretting over getting to the gym. Well, most of the people I talk to regarding health and fitness have a common issue – “It’s just so hard to get to the gym most of the time”. Let’s face it, we’re all living in a time starved world. Between work, family, friends, vacation, general life duties and anything else in-between, it’s hard to find time for yourself.

I love creating workouts that can be done quickly and anywhere because so many people can take advantage. You can do this workout whether you’re at home, in a hotel room, at a hotel gym or in the park. This HIIT bodyweight workout is a great mix of heart pumping cardio and strength. It’s a “twofer”. Plus, HIIT is a fantastic way to get the most bang for your buck when it comes to workouts. You can accomplish a challenging workout in a shorter period of time. Bonus – burn calories during the workout and after for a longer period of time due to the intensity.


First of all, you don’t really need any type of equipment for this workout but if you have a mat on hand, grab it. A towel could also work just for a padded place to put hands for certain movements.

You’ll also need to make sure you have a water bottle with water in it and a sweat towel if you need one. You might also want a circuit timer to make things smooth and easy. Most phones now have a stopwatch in case you don’t have a timer or watch with a stopwatch function.



HIIT workouts are meant to be fast and intense. You want to work as hard as you can (for your fitness level) during the intense interval parts. Example: Push ups – do as many push ups as fast as you can with good form for the allotted time.

Your Level – Make sure to work according to your fitness level. This may mean shorter intervals if you’re more of a beginner or longer intervals if you’re more advanced. If you’re a beginner you might also need a few seconds in between movements for recovery. If you’re an avid exerciser, you might not need a full minute of recovery at the end of the circuit. Work as hard as you can but do what feels right for you.


Warm Up

Warm up at your own pace with a moderate intensity for 3 – 5 minutes. This could be a brisk walk, jog, squats, jump rope, etc.


The Workout

*Do this workout circuit style. So you’ll complete a full circuit and then rest for 1 minute (or as little or as long as you need). Repeat the full circuit a total of 2 – 5 times through depending on your fitness and comfort level.

  1. High Knees – 30 seconds

  2. Squats (bodyweight = air squats | add weight if you feel you need it) – 30 seconds

  3. Ski Jumps – 30 seconds

  4. Push Ups – 30 seconds

  5. Tuck Jumps – 30 second (substitute squat jumps or jump rope if tuck jumps are an issue for you)

  6. Forward Lunges – 30 seconds (bodyweight = air lunges | add weight if you feel you need it) – 30 seconds

  7. Bodyweight Rows – 30 seconds (find a bar you can hang on to and do bodyweight rows) Another great option is a TRX

  8. Mountain Climbers – 30 seconds

  9. Break – 1 Minute



Cool Down

The cool down can be the same as your warm up with the last minute being low intensity and low heart rate work. Cool down at your own pace with a moderate intensity for 3 – 5 minutes. This could be a brisk walk, jog, squats, jump rope, etc. Feel free to add in a little bit of core work or stretching during your cool down.



  • Do each move as quickly as you can BUT still using good form. Never compromise form for speed or quickness.

  • Modify movements when necessary (either easier or harder).

  • Don’t forget to hydrate!


Need personalized guidance? Try our Health and Wellness coaching to reach your goals. Or visit us for a fitness retreat and get a total body jumpstart!

NEW! We now offer online personal training as well. Sign up to reach your goals with our easy to use app and a personalized program for you and your goals. >> Online Personal Training


I hope you enjoy the workout! Questions? Comment below if you have any questions and I’ll be happy to address them. Feedback is always welcome too so please comment and let me know if you loved this workout! Suggestions are welcome too. - Margot & Team Vita Vie

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**Disclaimer: It’s always best to consult with your physician before beginning any new physical fitness program. If you’re unsure of any of the moves in this workout, check with your local fitness practitioner so make sure you have the right form before performing any of these moves.