Name: Playbook - Pauline Perina - BODYWEIGHT HIIT WORKOUT - NO EQUIPMENT NEEDED
Uploaded: 2026-02-07T21:28:16.513Z
Duration: 30 min
Description: BODYWEIGHT HIIT WORKOUT - NO EQUIPMENT NEEDED

JACQUELINE

7 exercises 
3 rounds 
30 sec on / 30 sec off 
1 min rest between each round

- Stand with your feet shoulder-width apart turned out slightly to open the hip joint.
- Lower your body until your thighs are parallel to the floor. 
- Pause, then return to the starting position.

Bodyweight Squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand in the ready position with one leg forward, one leg back. 
- Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs. 
- For example, if your left leg is leading, put your right in front.
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
- As you land, maintain a balanced foot position. - Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. 
- Avoid remaining on the toes of the forward foot. 
- Keep your hips back and allow your hips and knees to bend deeply to absorb the landing.

Jumping lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
- Lower your hands to the floor in front of you so they’re just inside your feet.
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
- Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.

Burpee Push Up

- Lie on your back with your knees bent, and feet flat on the floor. 
- Cross your arms across your chest.
- Without lifting your feet off the ground, curl your upper body up toward your thighs. 
- Keep your head in line with your body. 
- Pause then lower your upper body with control back to the ground.

Sit ups

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Circuit 1

BODYWEIGHT HIIT WORKOUT - NO EQUIPMENT NEEDED

Brittany

Donna

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Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

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Karlyn

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Virginia

Great workout finisher, very empowering!!

Faith

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CristinaLS

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It was AMAZING!! Left feeling sweaty and strong!!

Strength and Sweat 🔥 Full Body Dumbbells Only

Jessie

DUMBBELL FULL BODY WORKOUT

I wish it was a live step by step video with you doing the moves the whole time going with the flow.

BODYWEIGHT HIIT WORKOUT - NO EQUIPMENT NEEDED

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