When I travel, my preferred means of cardio is running outside! Unfortunately, that’s not always possible. Sometimes it’s not safe to do so. Sometimes it’s dark. Sometimes it’s too cold or icy! And sometimes I’m nursing a running injury–things happen!

During the Great COVID Quarantine of 2020, I tried out some HIIT (High-intensity Interval Training) workouts, and I was hooked! It’s fun, it’s constantly changing so I don’t get bored, and it gives me a chance to move in all directions, no just forward like running and walking. I’m totally sold on HIIT-style cardio! Here’s a quick, effective, bodyweight workout I came up with that can really go anywhere, because all you need is yourself; I’ve even taken care of the timer for you. Take a look, watch the video, and have some fun on your workout with me!

*Note: I am not a health or fitness professional. Please consult your doctor before starting a new workout regime!

21-minute Bodyweight HIIT

This particular workout includes 4 cycles of 3 moves that you’ll do for 20 seconds each, then rest for 10 seconds each. We will do a plank or wall sit (your choice!) after each cycle. I’ve got the timer going in the video below, so just listen for the dings and follow along! If you want to do the workout without the video, or want to make up your own HIIT workout, all you’ll need is yourself and a timer, which you can download to your phone! I use the Interval Timer for iPhone, or you can get one for Andoid here. Now let’s get to it!

Equipment

• Yourself
• A towel (optional)
• Interval Timer (included in video); here’s what the settings look like for this workout:

Intervals

• 30 second warm-up
• 10 seconds low intensity
• 20 seconds high intensity
• 45 second wall sit or plank–your body, your workout, you choose!

Exercises

Set 1

• Skaters x3
• Jumping Jacks x3
• Push-ups x3
• Wall Sit or Plank

Set 2

• Lateral lunge-knee drive right x3
• Lateral lunge-knee drive left x3
• Plank shoulder taps x3
• Wall sit or Plank

Set 3

• Mountain Climbers x3
• X-jumps x3
• Squat jump-twist x3
• Wall sit or Plank

Set 4

• Walkouts x3
• Boat-ups x3
• 1/2 Burpee x3
• Wall sit or Plank

Follow Along Video

Sweating yet? Me, too! Want more workouts like this? Check out my Health and Wellness Page!

Love this post? Pin it for later!