Full Body Bodyweight HIIT Workout Routine (with PDF)

Ready to level up your fitness journey without costly equipment or gym fees? HIIT (High-Intensity Interval Training) using bodyweight workouts is the solution you need.

HIIT, or High-Intensity Interval Training, involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity, offering benefits such as increased calorie burn, improved cardiovascular health, and efficient use of time.

One key benefit of HIIT is its ability to significantly increase calorie burn both during and after the workout, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories at an elevated rate even after you’ve finished exercising, making HIIT an efficient way to torch body fat.

This at-home HIIT workout plan with no equipment targets all muscle groups, boosts fat burning and enhances your fitness level, all from the comfort of your home.

Let’s explore the details of this dynamic routine that only demands your determination and body weight.

5 Day Fullbody Bodyweight HIIT Workout Routine

This routine is a complete full-body HIIT (High-Intensity Interval Training) workout plan designed to elevate heart rate, build strength, and improve overall fitness levels without the need for equipment.

Each day of this bodyweight interval training includes a dynamic warm-up to prepare the body for exercise, followed by a 30-minute HIIT workout consisting of various bodyweight exercises performed in intervals. The cool-down segment aids in muscle recovery and flexibility enhancement, ensuring a well-rounded fitness session.

Check out our full-body bodyweight workout plan with HIIT moves designed for weight loss with zero equipment.

Day 1: Full Body HIIT

Complete each set within 40-45 seconds with maximum reps, and take 20-30 seconds rest between each set.

1. Burpees: 3 sets x maximum reps
2. Push-Ups: 3 sets x maximum reps
3. Jump Squats: 3 sets x maximum reps
4. Plank with Shoulder Taps: 3 sets x maximum reps
5. Mountain Climbers: 3 sets x maximum reps
6. Alternating Reverse Lunges: 3 sets x maximum reps
7. Crunches: 3 sets x maximum reps
8. Plank Jacks: 3 sets x maximum reps

Day 2: Full Body HIIT Circuit

Workout (30 minutes)

Perform each exercise for 40-45 seconds with maximum reps, followed by 20-30 seconds of rest. Complete 3 rounds.

1. High Knees
2. Pull Ups
3. Tuck Jumps
4. Plank to Push-Up
5. Skater Hops
6. Plank with Hip Dips
7. Flutter Kicks
8. Chin Ups

Day 3: Full Body HIIT

Complete each set within 40-45 seconds with maximum reps, and take 20-30 seconds rest between each set.

1. Archer or Normal Push-Ups: 3 sets x maximum reps
2. Tricep Dips (using a chair or bench): 3 sets x maximum reps
3. Push-Up: 3 sets x maximum reps
4. Jumping Lunges: 3 sets x maximum reps
5. Plank Shoulder Taps: 3 sets x maximum reps
6. Nordic Curls: 3 sets x maximum reps
7. Bicycle Crunches: 3 sets x maximum reps
8. Mountain Climbers: 3 sets x maximum reps

Day 4: Full Body HIIT Circuit

Workout (30 minutes)

Perform each exercise for 40-45 seconds with maximum reps, followed by 20-30 seconds of rest. Complete 3 rounds.

1. Burpees
2. Alternating Reverse Lunges
3. Push-Ups
4. Lateral Lunges
5. Plank Jacks
6. Bicycle Crunches
7. Skater Hops
8. Plank with Shoulder Taps

Day 5: Full Body HIIT

Complete each set within 40-45 seconds with maximum reps, and take 20-30 seconds rest between each set.

1. High Knees: 3 sets x maximum reps
2. Push-Ups: 3 sets x maximum reps
3. Jump Squats: 3 sets x maximum reps
4. A-Skip: 3 sets x maximum reps
5. Skater Hops: 3 sets x maximum reps
6. Plank Jacks: 3 sets x maximum reps
7. Bicycle Crunches: 3 sets x maximum reps
8. Mountain Climbers: 3 sets x maximum reps

HIIT workouts can be tailored to suit individual fitness levels and goals, making them accessible to a wide range of individuals regardless of their current fitness level. So feel free to make adjustments to these routines.

It’s crucial to include a warm-up and cool-down session before and after your HIIT workouts to prepare your body for exercise and aid in recovery. Here are 10 warm-up and cool-down exercises. Choose any 5 of these for your 5-minute warm-up and cool-down sessions:

Warm-Up Exercises (Choose Any 5 for a 5-Minute Warm-Up)

1. Jumping Jacks – 1 minute
2. High Knees – 1 minute
3. Arm Circles – 1 minute (30 seconds in each direction)
4. Bodyweight Squats – 1 minute
5. Lunges – 1 minute (30 seconds each leg)
6. Jog in Place – 1 minute
7. Butt Kicks – 1 minute
8. Side Lunges – 1 minute (30 seconds on each side)
9. Arm Swings – 1 minute
10. Torso Twists – 1 minute

Cool-Down Exercises (Choose Any 5 for a 5-Minute Cool-Down)

1. Child’s Pose – 1 minute
2. Seated Forward Bend – 1 minute
3. Figure Four Stretch – 1 minute on each side
4. Cat-Cow Stretch – 1 minute
5. Cobra Stretch – 1 minute
6. Spinal Twist – 1 minute on each side
7. Hamstring Stretch – 1 minute on each side
8. Overhead Tricep Stretch – 1 minute on each side
9. Cross-Body Shoulder Stretch – 1 minute on each side
10. Forward Fold – 1 minute

Remember, these warm-up exercises help increase your heart rate and loosen up your muscles, preparing your body for the workout ahead. The cool-down exercises assist in reducing muscle stiffness and soreness, promoting better flexibility and recovery.

Full Body Bodyweight HIIT Workout PDF

Get ready to transform your fitness routine with our easy-to-follow 5-Day Full Body Bodyweight HIIT Workout Plan! Whether you prefer to print it out or keep it on your phone for quick reference, this plan is designed to help you achieve your fitness goals anytime, anywhere. Click the button below to download your free workout template and start your fitness journey today!

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The Bottom Line

This full-body HIIT bodyweight exercise routine offers a convenient and effective way to enhance your fitness level without any equipment. By incorporating high-intensity interval training with bodyweight exercises, you can target all major muscle groups, boost fat burning, and improve cardiovascular health right from the comfort of your home.

Each day consists of a 30-minute HIIT session consisting of various exercises performed in intervals. The cool-down segment helps in muscle recovery and flexibility improvement, ensuring a well-rounded fitness session.

Whether you’re a beginner or an experienced athlete, this routine can be tailored to suit your fitness level. By committing to this plan, you’ll not only see physical results but also experience an increase in energy levels and overall well-being.