This is a rapid and intense bodyweight HIIT workout. I LIKE HIIT training for so many causes, but it’s such a systematic way to build fitness/ability, grow heart health, and burn a ton of calories and fat in a short period of time.
Form signals and tips:
Rotating squat jumps: Start facing one side and fall low into a squat. Jump 180 degrees, and land with a knee to squat on the opposing side. To reduce impact, walk 180 degrees to squat on the different side.
Plie squat sidekick: For this squat variation, you’ll take a wide posture and turn your toes out. As you fall down, keep your chest lifted and attempt to get your thighs parallel to the floor. Make sure your knees expand towards your toes but not past your toes. Step one foot in somewhat as you kick to other out to the side. Make sure to press out between your heel! Jump back into a broad lie squat.
Squat floor touch: Get into a broad squat position (buts LOW and back), and touch the floor with one hand. Keep your abs busy and chest lifted. Forcing through your heels, hop up and bring your legs together, reaching your arms towards the side. Jump back into your broad squat and touch the floor with the contrasting hand.
Jump hustle back: Start with knees and bounce forward as far as you can, landing in a low squat with your core engaged and chest lifted. Walk back rapidly to your starting point. Discharge as you power through your legs, and try to bounce farther than you did last time. Push back and do it again.
Froggers: Begin in plie squat posture. Start your hands down to touch the floor (keep your chest up). hop back to a plank position, and hop your feet back to the outside of your hands. Keep your hips low, and chest lifted, as you keep your hands off the floor.
Push-up mountain climber: Get in plank posture with your wrists under your shoulders. keep one knee towards the elbow on the same side. Move back to plank and switch to the contrasting side. For more of a challenge, move as rapidly as possible.
Vertical jumps: Be sure to land with soft knees and emit to spring up. Feel free to abolish the jump (calf raise instead) or to add a tuck jump to make things more acute.