The HIIT Bodyweight Exercise List: 43 Highly Effective HIIT Exercises

This HIIT Bodyweight exercise list gets you gym quality results with a HIIT workout you can do anywhere.

There are hundreds of bodyweight exercises, but the not all of them are going to give you a good HIIT workout.

These are the exercises that work…

HIIT Bodyweight exercise

This HIIT bodyweight Exercise list has a focus on getting results with HIIT. A HIIT workout needs to be done in an anaerobic state. This means that the bodyweight exercise would have to be intense. So not only work your muscle hard like in strength training but also get your heart rate racing and you breathing hard.

This expanding HIIT bodyweight exercise list has these qualities. They will work your muscles, get you working hard and burn up that body fat. These are specific bodyweight exercises, so this article excludes exercises like Jump rope HIIT or Running HIIT.

If you are feeling like a challenge, do a bodyweight workout of 45 seconds of work with 15 seconds of rest. You can do ten sets of this interval training workout. If this is a little tough and you need an easier start to these, do a beginner HIIT workout of 30 seconds of work with a rest of 90 seconds (depending on your fitness!)

The following HIIT bodyweight exercise list is a combination of upper body and lower body exercises to give you a full body HIIT training workout

Pick your favorite bodyweight exercises from the list below and build your own personal bodyweight workout.

HIIT Bodyweight Exercise List – Full Body
Burpees

Standard Burpee

  • Stand straight with your feet shoulder width apart.
  • Squat down into a deep squat, putting your hands on the floor next to your feet.
  • Transfer your weight onto your hands and kick your legs backwards into a pushup position.
  • Do a pushup.
  • Then return your legs back to a squatting position.
  • Drive through your heels back into a standing position.

Burpee with tuck

  • Do a standard burpee.
  • As you return to a standing position, jump upwards.
  • As you jump, tuck your legs into your chest.
  • Land with soft knees and repeat.

Up Downs.

  • Do a standard burpee
  • As you return to a standing position, jog on the spot
  • Jog four steps and then return into a standard burpee.

Jumping Jacks

Jumping Jacks often have their own HIIT Jumping Jack workouts dedicated to only this exercise

Jumping Jacks

  • Stand with your ship feet shoulder width apart, your arms by your sides.
  • Engage your core
  • Bend your knees and jump. As you jump, spread your legs wider, while bringing your arms together above your head.
  • Keep your arms relatively straight, slightly bent at the elbow.
  • Land with your feet in this broader stance, your toes pointing slightly outward.
  • Your hands should touch above your head at this point.
  • Immediately push off with your feet again, returning them to the original starting position.
  • As you do this, bring your arms back to your side.

Seal Jacks

  • Seal jacks are very similar to normal jumping jacks except that you hold your arms out to the side in the starting position
  • When you jump your legs apart, you clap your hands in front of your chest.
  • Stand with your ship feet shoulder width apart, your arms by your sides.
  • Engage your core
  • Bend your knees and jump. As you jump, spread your legs wider, while bringing your arms together above your head.
  • Keep your arms relatively straight, slightly bent at the elbow.
  • Land with your feet in this broader stance, your toes pointing slightly outward.
  • Your hands should touch above your head at this point.
  • Immediately push off with your feet again, returning them to the original starting position.
  • As you do this, bring your arms back to your side.

Split jacks

  • Your arms will use the same motion as the seal jack.
  • Instead of your feet jumping from together to wide, you will start with one foot in front of you, the other behind you.
  • In each jump, you will change feet.

Star jumps

  • Start off in a crouched position. Your feet shoulder width apart with your arms by your side.
  • Jump up as explosively as high as you can.
  • As you leap, open your legs out to the sides while spreading your arms wide above your head.
  • As you land, bring your feet back into the starting position, land with soft knees.
  • Band back into a crouched position

Plank

Plank Jacks

  • Although this is a plank jack, you will start from a push up position (not a plank position)
  • You should be up on your toes, with your body forming a straight line from your shoulders to your ankles.
  • As you jump, bend your knees to get power.
  • In the jump, you are going to push your feet apart and land them in a wide position, then jump again and land them together.

Spiderman Planks

  • Start in a plank position.
  • Make sure your core is engaged and make sure your back is straight. Concentrate on keeping your hips level.
  • Bend your right knee and bring the knee as close as you can towards your right elbow.
  • Return to the starting position and then repeat with your left leg. Do as many of these, alternating between right and left leg for the whole set.

Plank Jumps

  • Start off in a press up position. Hands shoulder width apart.
  • Jump your feet forward, bending your knees. Land your feet under your hips.
  • As you land, jump your feet back into a press up position
  • Jump in and out for the entire HIIT set

Army Crawls

  • In a plank position, ensure you activate your core
  • Move forward with your right forearm, then your left
  • Use your toes to move forward

Mountain climbers

  • Get yourself into a push up up position with your weight evenly over your hands and toes.
  • Keep your hands shoulder width apart with your back straight and your core engaged.
  • In the pushup position, pull your knee up to your chest. As you push your leg back, bring your other knee up to your chest.
  • Keep your hips down as you run your knees up and down as fast as you can.

HIIT Bodyweight Exercise List – Lower Body

Other

High knees

  • Lift your left knee up to chest while standing on your right foot.
  • Quickly switch and bring your right knee up to your chest and bring your left foot down.
  • Quickly swop right and left knees up.
  • While doing this, swing your arms in a running position

Butt kicks

  • Kick your shins behind you, bringing your heels up to touch your buttocks
  • Quickly swop your right and left legs
  • Use your arms in a running motion as you repeat

Knee thrust

  • Stand with your feet shoulder width apart.
  • Turn your feet in a left direction and drop into a shallow lunge.
  • Bring your hands in front of you
  • Drive your back leg up to hip height, towards your hands, while driving your hands towards your knee
  • Return your leg back to the start position and repeat

Jumps

Jump

  • Half squat with your feet shoulder width apart and your arms by your sides
  • Push hard through your feet and explode upwards, lifting your arms above your head.
  • Land with soft feet and repeat

Box jump

  • Choose a box or step you can comfortably jump onto
  • Stand in front of the box
  • Go into a short squat position and jump out of it
  • Use the momentum to jump onto the box
  • Land softy with both feet
  • Step back down and repeat

Frog jumps

  • Stand with your feet wider than shoulder width
  • Bend your hips and knees, keep your chest upright.
  • Lower yourself until your legs are parallel to the floor
  • Your arms hanging in front of you.
  • From this position, jump into the air
  • Land on the balls of your feet, returning to the lowered position

Tuck Jumps

  • Stand with your feet shoulder width apart
  • Drop into a quarter squat and jump into the air
  • As you jump, tuck your knees up into your chest
  • Return your legs and land softly
  • repeat

Lateral Jumps

  • Stand with your feet shoulder width apart.
  • Bend into a light squat before you jump
  • Jump upwards and to the side
  • Land softly by moving into a light squat
  • As you land, jump back into your starting position
  • Continue jumping side to side for the entire HIIT set

Lateral Bound

  • Same set up as the lateral jump except you raise your left foot
  • As you push off with your right foot, you jump to the left, landing on your left foot
  • Then push off with your left foot, jump to the right and land on your right foot.
  • repeat

Forward backward hops

  • On your right leg hop forward and back for the entire set.
  • Swop legs and then do a set with your left leg
  • Forward, backward hurdle jumps
  • In an athletic position, squat lightly and explode into a jump forward
  • As you land, immediately jump backward, back to the starting position
  • Repeat this HIIT exercise for the entire set.
  • For an extra challenge, add a small hurdle to jump over.

Steps

Step ups

  • Step up onto the step with your right foot
  • Bring your left foot onto the step
  • Step down with the right foot
  • Bring your left foot down next to your right foot
  • Change feet and then lead with your left foot
  • Repeat

Explosive step ups

  • Place your right leg on the step
  • As you push up with your right leg, jump and swop legs so that your left leg is on the step and your right foot is on the floor
  • As you do this motion, swing your hands to create momentum for this movement
  • repeat

Lunges

Sprinter lunges

  • Start in a squat position
  • Lunge one leg backward
  • As you return, lunge the other leg backward
  • Repeat this for the entire set

Reverse lunges

  • Stand with your feet hip width apart
  • Step backwards with your right leg
  • Bend your knees until they are at 90-degree angles, your right knee just above the floor
  • Return to the original position
  • Swop legs and repeat

Seesaw lunge

  • Start in a squat position
  • Lunge your right leg backward
  • As you step back, instead of returning to the start position, step forward into a new lunge with your right leg in front.
  • Keep on stepping forward and backward with your right leg for the entire set
  • Repeat with your left leg

Spiderman Lunge

  • Get into a standard push up position
  • Brace your core
  • Lift your right foot, bend your knee and place your right foot outside your right hand
  • Return to the starting position and then repeat with your left leg
  • Continue alternating for entire HIIT set

Slider Lunge

  • Stand with your feet hp width apart.
  • Place your slider under your left foot
  • Push your foot back until you fully stretched out
  • Bring your leg back to the start

Squat

Jump Squat

  • Stand with your feet slightly wider than shoulder width apart.
  • Engage your core with your back straight, put your weight onto your heels, push your hips back and lower into a squat while bringing your hands together up to your chest.
  • Push your power down through your heals as you jump as high as you can. As you jump, throw your arms down to your side. Straighten up as you jump.
  • Land with soft knees and repeat.

Bodyweight squat

  • Stand with your feet slightly wider than shoulder width apart. Toes pointing slightly out.
  • Engage your core and keep your back straight.
  • Push your weight onto your heels, push your hips back and bend into a squat while bringing your hands up, clasped in front of your chest.
  • Hinge your hips back and go down as deeply as you can into the squat.
  • Push through your heels to stand up and complete your rep.

Squat Jack

  • Stand with your feet together, keep your hands clasped in front of your chest.
  • Jump your feet out to shoulder width and immediately hinge into a squat position, pushing your hips back and bending into a deep squat.
  • Drive through your heels into a jump and jump your feet back together.

Squat hops

  • Start this exercise with your feet slightly wider than your shoulders and your hands clasped together in front of your chest.
  • With your knees slightly bent into a squat position, hop a few inches off the ground and, as you land, go into a deeper squat.

Lateral Squat

  • Step out into a wide lateral lunge position.
  • Keep your core engaged and your back straight. Your arms directly in front of you for balance.
  • Hinge down on your left leg as you straighten your right leg. Sit down as far as you can go.
  • Push through your left heel and straighten your leg, while shifting your hips onto the right side.
  • Sink into a squat on your right.
  • Push through your heel and repeat.

Pulse squat

  • Get into a deep squat position.
  • Then, keeping your core engaged, raise half way to standing.
  • Sink back down into a deep squat position.
  • Repeat.
  • At no time will you give your legs relief by standing up.

HIIT Bodyweight Exercise List – Upper Body

Push Ups

Push-ups are the definitive upper body exercise in this HIIT bodyweight exercise list. Below are a set of variations to try out.

Standard Pushup

  • Get down on all fours. Your feet should be close together, with your weight on your toes.
  • Your hand should be on the floor, slightly wider than shoulder width apart. Your arms straight, holding your body up
  • Brace your core and make sure your body forms a straight line from your head down to your ankles.
  • Lower your body by tucking your shoulders
  • Pause just before you get to the floor and push yourself back to the starting position.

Spiderman pushup

  • As you do a standard pushup, bend your right knee
  • Bring your right knee up to your elbow
  • Return to a starting position
  • Repeat with your other leg.

Wide hands pushup

  • In a normal pushup position, place your hands at about twice shoulder width apart (this will work your chest harder)

Close hand pushup

  • In a standard pushup position, place your directly under your shoulders (this will work your triceps more)

Offset pushup

  • In a standard pushup position, take one of your hands and place it further forward.
  • After a set of these swop hand positions.

Plyometric pushup

  • Do a standard push up
  • As you push up, press up forcefully enough so that your hands leave the floor
  • Land with soft hands and repeat

Clapping pushup

  • Do a plyometric pushup
  • As you push yourself up off the floor, clap your hands before you land again
  • repeat

Pushup Jack

  • This is exactly the same as the plank jack, except that each time you jump your feet apart and back, you do a pushup.
  • So as you land with your feet wide, your arms will be bent and your chest just above the floor.
  • As you jump your feet back together, you push upwards with your arms and complete the pushup.

Conclusion

That is the the HIIT bodyweight exercise list. You should have more than enough bodyweight training exercises to get a fantastic High intensity interval training workout or Tabata workout

So do me a favor and let me know your favorite HIIT bodyweight exercises below and how your workouts went.

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