Bodyweight Beginner HIIT

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1 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This beginner HIIT session includes 19 interval sets mixed between bouts of jumping rope. Each superset of cardio (jump roping) and an exercise will be about 2-minutes long.

The routine begins with jumping rope followed by a series of bodyweight exercises. This is repeated for a series of rounds.

The idea behind this HIIT routine is each set is designed to go all-out! You should not be able to carry on a conversation during any set. Once this routine is easily manageable, add a second day (following 72 hours rest).

Stay Strong Together,

Michael Wood, CSCS
Jefit

Day 1

Day 1: Bodyweight HIIT 13 exercises, 22 mins

Jump Rope	2x0 reps • 1m	rest: 15s
Prisoner Squat	2x0 reps • 30s	rest: 30s
Push-Up	1x0 reps • 30s	rest: 30s
Mountain Climber	1x0 reps • 20s	rest: 30s
Bodyweight Rear Lunge	1x0 reps • 30s	rest: 30s
Single-Leg Push-Up	1x0 reps • 30s	rest: 30s
Mountain Climber	1x0 reps • 20s	rest: 30s
Jump Rope	2x0 reps • 60s	rest: 30s
Knee Tuck Jump	2x0 reps • 20s	rest: 30s
Plyo Push-Up	1x0 reps • 20s	rest: 30s
Air Bike	1x0 reps • 30s	rest: 30s
Forearm Plank with Hip Abduction	2x0 reps • 30s	rest: 30s
Jump Rope	2x0 reps • 1m	rest: 30s