HIIT WORKOUT – Bodyweight Only | Calisthenics Series Day 5

Here we go! 30 minutes of high intensity interval training to test your stamina, speed, coordination and overall athleticism! Using our bodyweight only, we will involve all of our major muscle groups as well as elevating our heart rate!

The timer will be on for 30 seconds per exercise and 15 seconds rest!

Each exercise will be performed for 2 sets! Where an exercise is based on one side of the body, the next set will be the opposite side!

KICK THRU BURPEE (all one side)
KICK THRU BURPEE (switch side)
ALTERNATING KICK THRU
ALTERNATING KICK THRU
PLANK TO TUCK
PLANK TO TUCK
MOUNTAIN CLIMBERS
MOUNTAIN CLIMBERS
SPRINTER LUNGE TO KNEE TUCK (one side)
SWITCH SIDE!
HAND TO FLOOR SQUAT
HAND TO FLOOR SQUAT
1/2 REP SQUATS
1/2 REP SQUATS
SUMO SQUAT TO RDL
SUMO SQUAT TO RDL
WALK OUT TO TRICEP PUSH UP
WALK OUT TO TRICEP PUSH UP
HANDS OFF TO PUSH UP
HANDS OFF TO PUSH UP
STAGGERED SQUAT TO STANDING KNEE
STAGGERED SQUAT TO STANDING KNEE
LUNGE TO SQUAT (one side)
SWITCH SIDE!
CHEST TO FLOOR SPRAWL
CHEST TO FLOOR SPRAWL
PLANK SAW
PLANK SAW
REAR FOOT LIFT LUNGE (one side)
SWITCH SIDE!
CROUCH TO EXPLODE!
CROUCH TO EXPLODE!
SIDE PLANK TO PUSH UP (one side)
SWITCH SIDE!
HANDS TO FLOOR BURPEES!
HANDS TO FLOOR BURPEES!
REVERSE CRAB ALT FOOT TO HAND
REVERSE CRAB ALT FOOT TO HAND

FINISHER!!

ALTERNATING SINGLE ARM BURPEE!
ALTERNATING SINGLE ARM BURPEE!

Have fun with this workout!! It’s not easy but I made sure to try and smile as best I could and simply feel proud for doing it!!

The staggered squats and the ‘crouch to explode’ for me always make it so hard! But I always think… it’s only 30 seconds!!

If you find this HIIT workout challenging, remember that means you are doing it right!!!

I really hope you have fun with this sweaty one!!!

💦💦💦💦💦💦💦💦💦💦💦

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Always ensure you warm up before any workout. Here’s my Dedicated Cardio & HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.