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Crush Your Week With These 5 Bodyweight HIIT Workouts

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Crush Your Week With These 5 Bodyweight HIIT Workouts
Presented by Spartan Training®

This week, Spartan SGX Coach Heather Binns is bringing you five bodyweight HIIT workouts with intense work periods.

Binns recommends doing a five to 10-minute warm-up before completing each of these total-body workouts for two rounds or more. Give it all you've got during your work period, and take deep breaths throughout your rest for maximum results. Finish each day with a five to 10-minute cool down. No equipment is required — your bodyweight is the perfect resistance needed to crush these workouts.

Related: The Complete Spartan Guide to Bodyweight Exercises

Complete this week's workouts to crush every day, get your mind right, stay focused, and maintain good form. Solid work trumps rep count for these bodyweight movements.


What are the benefits of full-body, bodyweight workouts?

When you're trying to build strength and muscle and prepare for a race, it can be tempting to grab the heaviest weights around and start moving them. But there are plenty of benefits to bodyweight workouts, including: 

  1. Improved core stability and balance
  2. Improved form when introducing weights later
  3. Improved body composition
  4. Fat loss
  5. Enhanced functional mobility in day-to-day movements

01

Workout: Monday

Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.

  1. Squat jumps
  2. Shoulder taps
  3. Supermans
  4. Skips
  5. Sit-ups
  6. Scapular push-ups
  7. Right-side plank
  8. Left-side plank
02

Workout: Tuesday

Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.

  1. Alternating reverse lunges
  2. Alternating side plank
  3. Alternating T push-ups
  4. Alternating lateral lunges or bounds
  5. Alternating toe touches
  6. Alternating forward lunges or lunge jumps
  7. Alternating Spidermans

03

Workout: Wednesday

Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.

  1. Reverse lunges
  2. Russian twists
  3. Renegade rows
  4. Run in place
  5. Reverse crunches
  6. Rotating plank
  7. Rotating jumps (left, center, right, center)
  8. Reverse plank

04

Workout: Thursday

Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.

  1. Overhead squats
  2. Oblique crunches
  3. One-arm push-ups
  4. Opposite elbow-to-knee crunches
  5. Alternating single-leg squats
  6. Oblique twists
  7. Overhead arm circles
  8. Opposite arm and leg raises

05

Workout: Friday

Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.

  1. Tuck jumps
  2. Push-ups
  3. Toe touches
  4. Tempo squats (3 seconds down, 2-second hold, 3 seconds up)
  5. Tricep dips
  6. Turkish get-ups
  7. Tempo push-ups
  8. Plank walk-outs

Related: 11 Spartan-Approved Bodyweight Workouts You Can Do Anywhere, Any Time

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