Bodyweight 10 min HITT interval workout

 

Bodyweight 10 min hitt interval workout

1 min work, 10’s rest

One arm burpee

V ups

2 jump lunge, tuck jump

Plyo switch push ups

Star jacks burpee

Plank kick out touch toe

180degree jump squat

Spider pushup

Bicycle

8 wide hop squats, 8 wide push ups

Total Body Sculpt & Tone Workout

This workout is a total body workout.  It will make you burn some serious calories.  I would suggest pairing this with 20 min cardio.

 

20 Reps Each Exercise.

x 3-5 sets

1. Side to Side Squats
2. 4 Mountain Climbers pushup
3. Hammer curl punch
4. Alt Rev Lunges with hands up
5. Quick Bent over row
6. Curtsy Lunge press R
7. Curtsy Lunge press L
8. Renegade row spider plank
9. Deadlift calf raise

 

15min full bodyweight hitt workout

 

equipment used- resistance band and gymboss timer

www.bodylastics.com

www.gymboss.com

15 min full bodyweight hitt workout
interval 50/10
3-4 sets
5 min cardio before each set
1. jump squat
2. pushup tuck
3. 2 jump lunge kick up alt
4. pushups into v-pushup
5. prison sumo squat
6. dive bomber into down dog touch toe alt
7. resistance band pulldowns / use dumbbells and do bent over row
8. burpees
9. resistance band rev grip pulldowns/use dumbbells and do rev grip bent over row
10. knees in and frog ins

Full body sculpt and burn

Full Body sculpt & burn

20 reps each exercise

2-3 sets

5 min warm

I did 5min skipping

total calories burned approx 700

 

  1. front squat in and out
  2. 4 mt climbers & 1 pushup
  3. curl & press out
  4. Hands up alt rev lunges
  5. bent over row punch
  6. curtsy lunge & press (L)
  7. curtsy lunge& press (R)
  8. renegade row & spider plank
  9. deadlift

Bodyweight HITT and sculpt

This is a full body hitt and sculpt workout that kicked my butt.
Interval workout, set timer 50-10, 3 sets

burpee pushup kickout
spider scorpion pushup
2 jump lunges , jump squat
butt lift knee in
dive bomber with frogger
1 legged squat into warrior
up and down into tuck jump
tabletop ext
supergirl plank with fly
plank hop pushup

Attack Upper Body Hitt Workout

 

This is a total upper body workout, with some cardio in between. Intense.

8 exercises
4 burpee box jump inbetween each exercise

1.Seated shoulder press
2.Skull crusher
3.Close grip press
4.Chest flyes
5.Trx rev flyes
6.Trx pullup, elbows out
7.Trx pullup, elbows in
8.Alt bicep curls

Upper Body Blast

This workout was intense, i did it 3 times through.  Seeing as i have not done upper body in awhile due to a shoulder injury it kicked my butt.  Hope you enjoy it too.

UpperBody Blast

5 burpees before each exercise

1.Hammer curl

2.Tricep kickback

3.Lat shoulder raise

4.Chest Flyes

5.Bent over rows

5.Bicep in & out curls

7.Lying tricep ext

8.Front shoulder raises

9.Chest press

10.Pulldowns

11.Curl & press

12.Tricep dips

13.Double arm swings

14.Stability ball pushup & tuck

15.Rev flyes