Getting into Intense bodyweight HIIT sessions and not sure where Intenae start? You can Intese place your feet hip-width apart or shoulder-width apart, depending on the comfortability of the starting position. Looking for an efficient and effective workout you can do anywhere?

Intense bodyweight HIIT sessions -

Start on all fours. Keeping your back flat and your butt down like you're in a plank , lift your knees off the floor a couple of inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position. Kick your right leg underneath your body and out to the left as you lift your left arm off the floor to tap your right foot.

Your body will naturally follow, with your torso opening out to the left. Return to the all-fours position, keeping your knees hovered off the floor. Then repeat on the other side. Continue, alternating sides, for 20 seconds. Stand with your feet hip-width apart.

Lift your right leg and jump to the right. Let your left leg straighten and follow. As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back. Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you.

Swing your right arm in front of your body as your left arm swings behind. Sit on the floor with your knees bent and feet in front of you, resting on your heels. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body. This is the starting position.

Lift your right foot toward the ceiling and straighten your leg, while simultaneously lifting your butt off the floor and reaching your left hand to tap your right toes.

Return to the starting position and then repeat with your left foot and right hand. Continue, alternating sides each time, for 20 seconds. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Jump your feet outside your hands. Lift your chest and drop your butt down so that you're in the bottom portion of a squat.

Then lean forward again, place your hands back on the floor in between your feet, and jump your feet back out to return to a high plank. Continue this movement for 20 seconds. Most Popular. The Best Treadmills to Add to Your Home Gym. How to: Stand with feet hip-width apart.

Bend at the knees and drop your seat toward the floor, tucking your elbows as you lower. With one explosive movement, push through your heels and jump vertically in the air, extending your arms out to the side. Land softly, and immediately return to the squat position.

How to: Get down on all fours. Lower yourself onto your elbows and extend your legs behind you so knees are slightly bent, but not touching the floor. Your weight should be distributed between your elbows and knees.

Begin to crawl marine-style are the room, shifting your weight from side to side to allow your arms and feet to move. How to: Stand with feet together. As fast as you can, begin running in place, hiking your knees as high as you can get them aim to hit your chest.

As fast as you can, begin running in place, kicking your heels back and up behind you aim to hit your butt with the kick.

How to: Stand with your feet shoulder-width apart. Bend your knees and drop into a low squat. Do a pushup. Walk your hands back until you are in a squat again. Stand up. Repeat the entire circuit two or three times total, then finish with a series of post-workout stretches for a relaxing cooldown.

Your tempo for this bodyweight HIIT exercise should be on a 1, 2, 3 count — count one to squat, two to lunge, three to squat, and then stand.

Be sure to track your knees over, but not past, your toes on your squats and lunges. Stand with feet hip-width apart, hands at sides. Step backward with left foot, keeping hips square to the front and pelvis neutral.

Lower until both legs are bent at degree angles, keeping chest tall and core engaged. Press into mid-foot and heel of the right foot to stand, stepping left foot up to meet right foot with feet slightly wider than hip-width apart.

On an inhale, sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding. On an exhale, press through feet to straighten legs and return to standing. Step backward with right foot, keeping hips square to the front and pelvis neutral.

Press into mid-foot and heel of the left foot to stand, stepping right foot up to meet left foot with feet slightly wider than hip-width apart.

Continue for one minute, alternating legs with each lunge. Keep your abs tight during this entire bodyweight HIIT workout move — this will make it easier to jump your legs in and out. Stand with feet slightly wider than hip-width apart, toes turned slightly outward and hands clasped in front of chest.

Place both hands on the ground in between feet. Jump or step both legs back into a high plank position with shoulders stacked over wrists. Push elbows out so arms form a degree angle to body.

Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

Push away from the floor to return to the starting position. Jump or step both feet up to outside of hands, with butt low to ground and chest up. Do as many reps as possible AMRAP for one minute. As you complete this bodyweight HIIT exercise, power up as high as you can during the jump.

Land safely into the squat portion by pushing your hips back and keeping your knees behind your toes — and remember, land lightly, advises Tang. Stand with feet slightly less than hip-width apart and arms at sides.

On an exhale, press into feet and quickly jump up, swinging arms overhead for extra momentum. Land in a squat position with feet wider than hip-width apart, swinging arms backward with chest up as you land.

Land in a narrow squat position with feet slightly less than hip-width apart, swinging arms backward with chest up as you land.

Do AMRAP, jumping in and out with feet each time, for one minute. This bodyweight exercise blends lower body and core work, thanks to lateral lunges and a torso twist that targets your obliques.

Pro tip: Be sure to track your knee over your toes as you lower into your side lunges. Stand with feet together, hands clasped, and arms overhead. Take a wide step to the left and bend left knee, simultaneously "chopping" straight arms toward left foot.

Arms should reach to the outside of left knee. Push off left leg and return to standing position, reaching arms overhead. Repeat the movement on right leg.

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