Total Body HIIT View online
19 min · Abs, Chest, Legs
Try to complete all exercises while taking as little rest as possible between sets.
Jumping Jacks Bodyweight Squats Bodyweight Walking Lunges
0:15 0:15 0:15
rest rest rest
1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest 1 sets 40 secs 10 sec rest
Bicycles Knee Push-ups Donkey Kicks
0:15 0:15 0:15
rest rest rest
1 sets 45 secs 15 sec rest 1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest
Jumping Jacks Bodyweight Squats Bodyweight Walking Lunges
0:15 0:15 0:15
rest rest rest
1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest 1 sets 40 secs 10 sec rest
WA WorkoutLabs Demo Page 1 of 2 Powered by WorkoutLabs Train
TOTAL BODY HIIT View online
Bicycles Knee Push-ups Donkey Kicks
0:15 0:15 0:15
rest rest rest
1 sets 45 secs 15 sec rest 1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest
Jumping Jacks Bodyweight Squats Bodyweight Walking Lunges
0:15 0:15 0:15
rest rest rest
1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest 1 sets 40 secs 10 sec rest
Bicycles Knee Push-ups Donkey Kicks
0:15 0:15
rest rest
1 sets 45 secs 15 sec rest 1 sets 30 secs 10 sec rest 1 sets 30 secs 10 sec rest
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Jumping Jacks / Star Jumps
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is
the start position.
Bend your knees slightly then straighten and push through the balls of your feet while
straightening your your knees to jump up spreading your legs to wider than hip width
apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above
your head.
As you return to the ground, bring your feet together and your hands back to your sides
with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as
possible in a set time or, in sets with a fixed number of repetitions per set. To increase
intensity, bend your arms slightly as you raise them to engage your biceps and triceps
and squeezing them during each rep.
Bodyweight Squats
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand with your feet hip width apart. Your toes should be pointing straight ahead or
only slightly outward.
Cross your arms in front of your body, place your hands behind your head (prisoner
squat) or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards
the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your
hips forward until you are standing straight. Repeat.
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Bodyweight Walking Lunges
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight with your feet shoulder width apart and place your hands on your hips.
This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your
back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be
bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start
position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one
repetition.
Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your
balance.
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Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching
of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are
parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to
one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so
may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect
form for each repetition.
Modified / Knee Push-ups / Pushups
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross
your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until
your chest is just above the ground. You should feel a stretch across your chest. Hold
for a count of one.
Without locking your elbows, push yourself back to the starting position by
straightening your arms.
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Donkey Kicks
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
Jumping Jacks / Star Jumps
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is
the start position.
Bend your knees slightly then straighten and push through the balls of your feet while
straightening your your knees to jump up spreading your legs to wider than hip width
apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above
your head.
As you return to the ground, bring your feet together and your hands back to your sides
with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as
possible in a set time or, in sets with a fixed number of repetitions per set. To increase
intensity, bend your arms slightly as you raise them to engage your biceps and triceps
and squeezing them during each rep.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bodyweight Squats
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand with your feet hip width apart. Your toes should be pointing straight ahead or
only slightly outward.
Cross your arms in front of your body, place your hands behind your head (prisoner
squat) or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards
the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your
hips forward until you are standing straight. Repeat.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bodyweight Walking Lunges
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight with your feet shoulder width apart and place your hands on your hips.
This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your
back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be
bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start
position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one
repetition.
Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your
balance.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching
of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are
parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to
one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so
may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect
form for each repetition.
Modified / Knee Push-ups / Pushups
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross
your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until
your chest is just above the ground. You should feel a stretch across your chest. Hold
for a count of one.
Without locking your elbows, push yourself back to the starting position by
straightening your arms.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Donkey Kicks
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
Jumping Jacks / Star Jumps
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is
the start position.
Bend your knees slightly then straighten and push through the balls of your feet while
straightening your your knees to jump up spreading your legs to wider than hip width
apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above
your head.
As you return to the ground, bring your feet together and your hands back to your sides
with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as
possible in a set time or, in sets with a fixed number of repetitions per set. To increase
intensity, bend your arms slightly as you raise them to engage your biceps and triceps
and squeezing them during each rep.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bodyweight Squats
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand with your feet hip width apart. Your toes should be pointing straight ahead or
only slightly outward.
Cross your arms in front of your body, place your hands behind your head (prisoner
squat) or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards
the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your
hips forward until you are standing straight. Repeat.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bodyweight Walking Lunges
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight with your feet shoulder width apart and place your hands on your hips.
This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your
back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be
bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start
position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one
repetition.
Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your
balance.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching
of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are
parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to
one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so
may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect
form for each repetition.
Modified / Knee Push-ups / Pushups
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross
your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until
your chest is just above the ground. You should feel a stretch across your chest. Hold
for a count of one.
Without locking your elbows, push yourself back to the starting position by
straightening your arms.
WA WorkoutLabs Demo Powered by WorkoutLabs Train
Donkey Kicks
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
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William Artamon
WA
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