No Equipment HIIT Plyometric Workout

First things first - warning! This workout has a lot of jumping (plyometrics) and is a high intensity workout, so it is meant for people who are familiar and comfortable with those activities. If you want to try a HIIT workout for the first time, this is definitely not the workout to get you started! We have other less intense workouts on the site that would be a better place to begin your HIIT experience. You can find some here.

So you want a HIIT workout that will leave you laying on the ground afterwards? Then this might be your workout! It’s a ton of plyometric jumping, which will get your heart rate into HIIT zone pretty quickly, but plyo can be taxing on your neurological system, as well as your joints, so definitely don’t do this workout more than once a week.

The key to this workout is to count your reps during the 20 seconds and try to maintain that intensity with each of the three exercises in the set. You control the intensity with the length of break in between sets and exercises, but don’t shorten your rest period too short that you begin to lose intensity during the 20 second intervals. You want a long enough break that you can hit it HARD during the 20 seconds!

Let us know if this kicks your butt!

directions:  

• Begin with regular warm up and Cardio Warm Up to prepare your cardiovascular system to work

• Do each exercise 3 times 20 sec on/ 20 sec off

• Example of timing:

  20 sec ON

  20 sec OFF

  20 sec ON

  20 sec OFF

  20 sec ON

  REST 30-40 sec

  • Entire workout can be repeated

• Take 30-40 sec break before moving to next set * here is the Seconds app we love for timing circuits*

• To make more difficult - shorten rests between exercises or between sets

• Workout takes about 22 minutes, can be repeated if desired for 45 minute workout

• READ THIS! You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

• Use the video demo for a full explanation of the exercises

equipment:

• none

warm up:

• boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for a warm up video demonstration)

cardio warm up - 30 seconds each exercise no break

• Butt kicks

• Jumping jacks 

• Skaters

• High knees

• Squat jacks 

• Boxing

hiit workout - 20 seconds on / 20 seconds off - 3 times - 40 seconds rest between sets

1. Burpee Tuck Jump

2. 10 Climbing Ladders 1 Squat Jump repeat 

3. Lateral Suicides

4. Mt Climbers (shoot for 60)

5. Star Jumps 

6. Lateral Hops

7. Jump Squats - touch if possible (shoot for 17) 

8. Burpee Lateral Jumps 

9. Get Up Tuck Jump 

10. Knee Ups (shoot for 40) OR YOUR CHOICE