Name: Playbook - Trevor Siggs - Full Body HIIT Workout (no equipment needed)
Uploaded: 2021-05-01T15:02:56.808Z
Duration: 25 min
Description: Full Body HIIT Workout (no equipment needed)

Sometimes working out can only be done in the comfort of our home or yard. This routine will be sure to get your heart rate up, burn a ton of calories, help develop more strength, and overall give you a fun workout only utilizing yourself! See how many rounds of circuits you can hit within 25 minutes. Take 1-2 minute breaks needed after each circuit completion. I was able to get 5 in, challenge me!

This circuit will have a variety of body weight lifts and movements. Each exercise will have a certain amount of reps and/or time limit. You want to hit every exercise in the circuit with little to no breaks in between. Once you finish an entire round, you can anywhere from 1-3 minutes off and start your next round. The shorter rest time the more calories you burn and keeps your body in a fat burning stage longer. Let’s get it!

Here you will be targeting the lower and upper parts of your chest. Your hands will be staggered the entire time and you want to push up as high as you can, enough so you can take your hands in the air to switch them. Meaning, if your left hand was placed higher then your right, you will push up and switch them as you land back down. The goal is anywhere from 16-24 total reps, if you struggle with these you can try out just on your knees until you build more power and strength to do on your own.

Staggered Power Push-Ups

Mountain Climbers are a killer workout for your lower body, core, and shoulders. It helps you build stability throughout your entire body and is a great exercise for HIIT workouts. Get in an athletic push-up position and you want to drive your one foot as far as you can, in a fast and swift motion you will alternate this motion for 30 seconds. Avoid too much arch in your back and do not allow the foot that is coming up to hit the ground until it returns to the set position in the back.

Mountain Climbers

Jump squats are a great power style movement where you will get the benefits of a deep body weight squat and build power from exploding into a jump. Make sure to have your feet around shoulder width apart and always go 90 degrees to the floor for a full extension of the exercise. Use your arms to help you explode up from the squat and into the air. The goal here is to hit 15-20 reps within 30 seconds.

Jump Squats

Planks are essential to building a strong core and adding shoulder taps to them helps you to build more stability in your core/abdominals. You want to make sure you stay in a straight plank throughout the entire set, keep your core engaged and tight the whole time. If you want more of a challenge then hold the tap of the shoulder for a 3 second pause and/or keep your feet tighter together while in the plank position. Opposite goes for assistance, widen your leg stance and shorten the pause of the taps if you are struggling.

Planks w/ Shoulder Taps

Bird Dogs are a lot harder then they look so don’t knock it until you try them! They help strengthen your core, while adding resistance to the glutes/hamstrings and shoulders. No need to rush these reps, in fact adding a few second pause on each rep will do you even better. It’s opposite leg and arm fully extending at the same time. See if you can do 20 reps for 10 on each side.

Bird Dogs

Frogger push-ups are basically a normal push-up with a power leap forward and back in between each press. Make sure you are shoulder width apart with your hands and aim to graze your chest on the ground for a full extension. See if you can leap your legs as far as your hands on each leap. Anywhere from 15-20 reps is the range you want to hit.

Frogger Push-Ups

Side Plank Raises will engage your core and challenge you to keep your balance and stability on point. These can be trickier than they look so do not rush these, and keep your back in a controlled plank position at all times. See if you can do 30 total reps so you hit 15 for each side.

Full Body HIIT Workout (no equipment needed)

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