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HIIT Body Weight Workout

Written by Jennifer Koenig

This beginner’s high-intensity interval training (HIIT) workout gets you off the treadmill and building some muscle.

For this one, we want you to do as many of each movement as possible in the time allotted. You’ll repeat the entire cycle 5 times with 30 seconds rest between each round. If you can only do 2 rounds back-to-back, that is great. Try the remaining 3 rounds later in the day once you’re rested up!

  • Burpees for 20 seconds
  • Jumping Jacks for 20 seconds
  • Squats for 20 seconds
  • Raised Arm Circles for 20 seconds
  • High Knees for 20 seconds


Get The Moves:


  1. Begin in a standing position, feet shoulder-width apart.
  2. Lower your body to a squatting position and place your hands on the floor in front of you.
  3. Kick your feet back so you are in a push-up position. If you’re a beginner, feel free to walk your feet back to the push-up position.
  4. Lower your check and do a push-up.
  5. Kick or walk your feet back to the starting squat position and then stand up.
  6. Jump into the air while clapping your hands over your head.

Jumping Jacks

Jumping Jacks

  1. Stand with your feet together, hands at your side.
  2. In one motion, jump your feet out to the side and raise your arms above your head.
  3. In another motion, jump back to the starting position.



  1. Stand with your feet shoulder-width apart.
  2. Lower your body back as far as you can go by pushing your hips back and bending at the knees. Your feet should remain flat, but your weight will shift to your heels.
  3. As you lower into the squat, raise your arms in front of you for balance.
  4. When you’ve dropped down as far as you can go, pause at the bottom of your squat before coming slowly back to your starting position.
  5. Keep in mind:
    • Your spine should stay neutral, try not to tighten up or round your back.
    • Keep your knees at or behind your toes.
    • The goal is to get your legs parallel with the floor.


Raised Arm Circles

  1. Stand with feet shoulder-width apart.
  2. Extend your arms straight out to the side at shoulder height.
  3. Keeping your arms extended straight, move your arms in backward circles. Ten seconds in one direction equals one set.
  4. Switch directions.


High Knees

  1. Stand with feet shoulder-width apart.
  2. Jump from one foot to the other at the same time while lifting your knees as high as possible.
  3. Touch the ground with the balls of your feet.



Topics: Health Tips



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