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45-Minute HIIT Strong Body-weight 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. 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.

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Equipment

Water bottle
Gorilla Mat

Before You Begin

Following a warmup, this workout is is made up of 4 sets. The first and third set are full body intervals for 10 minutes. The second and fourth sets are core intervals for 8 minutes. The purpose of the workout is to increase your functional strength and endurance using body weight only.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout. Each set has moves performed for 40 seconds followed by 20 seconds rest. Each set is repeated twice. There is no scheduled rest between sets.

Exercises

Set 1 (Full Body)

  1. Chest Jack
  2. Skater
  3. Standing Oblique Crunch
  4. Squat + Heel Raise
  5. Standing Scissors

Set 2 (Core)

  1. Pilates 100s
  2. Sit Up / Crunch
  3. Bicycle
  4. Russian Twist

Set 3 (Full Body)

  1. Slide Side Punch
  2. Reverse Lunge
  3. Butt Kicker
  4. Squat Side Walk
  5. Side Lunges

Set 4

  1. Supine Scissors
  2. Diagonal Get Up (L/R)
  3. Oblique Reach
  4. Tuck Up

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