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Build a bigger full body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a 23 Minute HIIT Bodyweight Workout. This is a great full body to do if you are short on time and looking for an efficient workout targeting all major muscle groups. 

Cardio Round 1…

For today’s cardio, we are going to doing 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of high knees. We will do this for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break. The first circuit is going to target lower body and the second circuit is going to target upper body. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each. Abs have also been incorporated into each of the circuits so you should get a good burn with this HIIT Workout! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

23 Minute HIIT Bodyweight Workout

23 Minute HIIT Bodyweight Workout

Cardio:

 – 3 rounds of the following:

    – 30 seconds of jog in place

    – 30 seconds of jumping jacks

    – 30 seconds of high knees

    – 30 second break

Circuit:

 – 3 rounds of the following:

    – 30 seconds of air squats

    – 30 seconds of alternating lunges

    – 30 seconds of single leg hip thrust (right side)

    – 30 seconds of single leg hip thrust (left side)

    – 30 second break

 

 – 3 rounds of the following:

    – 30 seconds of inch worm

    – 30 seconds of pushups

    – 30 seconds of high plank lateral arm raise

    – 30 seconds of lying bicep Leg curls

    – 30 second break

 

 Abs:

 – 30 seconds of flutter kicks

 – 30 seconds of leg raises

 – 30 seconds of scissor kicks

 – 30 seconds of 6 inches

   

 

Stretch!

Jog In Place:

Jumping Jacks:

High Knees:

Air Squat:

Alternating Lunges:

Single Leg Hip Thrust:

Inch Worm:

Pushups:

High Plank Lateral Arm Raise:

Flutter Kicks:

Leg Raises:

Scissor Kicks:

6 Inches:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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