BODY WEIGHT AND NO EQUIPMENT - HIIT & FULL BODY

BURPEES

If you only have time to do one workout, make it the burpees!  A functional HIIT workout that targets all major muscles.  3 sets of 20.

JUMP SQUATS TO PLATFORM

Adding an explosive element to the squat exercise.  Jumping onto a platform engages your core and is great cardio.  3 sets of 20.

BALL SLAMS

Therapy with benefits!  Grab a medicine ball and slam it.  Keep a tight core throughout the motion.  3 sets of 20.

WALL BALLS

Target your upper and lower body muscles simultaneously.  Start and end in a squat position and keep a tight core throughout.  3 sets of 10.

SKI LUNGES

A high intensity workout sure to get your heart racing.  Start slow and steady.  Increase intensity as you go.  4 sets of 25.

JUMP SQUATS

Add high intensity interval training to your standard routine by incorporating these jump squats.  4 sets of 25.

JUMPING LUNGES

Target your core, glutes, hamstrings and quads in one HIIT workout.  Slow and steady and increase pace as you go.  4 sets of 25.

BOX JUMPS

Jump with both feet on any stable platform (box, park bench, short wall).  A great HIIT workout.  4 sets of 25.

FRONT LUNGES WITH MEDICINE BALL

A compound movement workout and great full body exercise when pressed for time.  Use a challenging weight.  3 sets of 25 lunges.

DUMBBELL WALKING LUNGES

Make the walking lunges more challenging by adding dumbbell weights.  4 sets of 25 lunges.

BATTLE ROPES

An intense HIIT that targets your glutes, core and arms.  Maintain a squat position and a tight core throughout.  4 sets of 30 second reps.

BATTLE ROPE SLAMS

A variation to the alternating battle ropes.  Engage your entire body with this HIIT workout.  4 sets of 30 second slams.

OTHER WORKOUTS IN THIS SERIES