This post may contain affiliate links. Read the full disclosure here.
45-Minute HIIT Strong Bodyweight Workout
Welcome to my 45-minute live stream full-body interval workout. We work all our major muscle groups in a 2:1 work: rest ratio of varying interval times. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Equipment
Before You Begin
Following a 4-minute warmup, this workout is is made up of 3 sets of the same 15 exercises. The work:rest time for the first set is 40s:20s, the 2nd set is 30s:15s and the final set is 20s:10s. The purpose of the workout is to increase your functional strength and endurance using body weight only.
Workout Video:
Workout Breakdown:
There are 3 sets in this workout. In set one, work for 40 seconds and rest for 20 seconds. In set two, work for 30 seconds and rest for 15 seconds. In set three, work for 20 seconds and rest for 10 seconds. There is an extra one minute rest between sets.
Exercises
- Squat with High March
- Front Kick + Hip Hinge (L/R)
- Jumping Jack Touch Back
- Cross Body Mountain Climber + Shoulder Tap
- Side Lunge with Lateral Raise
- Jab with Heel Raise (L/R)
- Curtsy Lunge
- Pushup + Side Plank
- Side to Side Squat
- Inchworm
- 1-Leg Bridge Lift (L/R)
- Sprinter Sit Up
- Monster Crawl
- Pendulum Lunge. (L/R)
- Shuffle Side Burpee
