30-Minute At-Home HIIT Bodyweight Workout

No equipment needed

Warm-Up

Complete 2 rounds:

• 20 Lunges

• 20 Air Squats

• 20 High Knees

• 20 Jumping Jacks

Main Workout (20 minutes)

Format:
50 seconds work / 10 seconds rest
5 rounds

Exercises:

1. Bodyweight Squats

2. Push-Ups

3. Mountain Climbers

4. Burpees

Rest 1 minute between rounds.

Cool Down (5 minutes)

• Quad stretch

• Hamstring stretch

• Hip flexor stretch

• Child’s pose

• Slow nasal breathing

Scaling

• Step-back burpees

• Knee or incline push-ups

• Reduce pace, keep moving

Time: 30 minutes
Level: All levels