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Bodyweight Bench HIIT Workout {Home + Gym + Outdoor Bench Workout}

This Bodyweight Bench HIIT Workout combines 7 bench-based, total body exercises that you can do at home, the gym, or a local park.  

The workouts I do and recipes I make weekly also happen to be the most popular content on this site {like my go-to home workout + meal prep blueberry muffins}.

Which is why I’m so excited to share this Bodyweight Bench HIIT Workout! I do this 30-minute bench HIIT workout every Friday, usually after a mile or two stroller run

Of course I occasionally mix things up — adding new bench moves, pull ups on the monkey bars, and some resistance band work. But these 7 exercises are staples in my bench workout routine; whether I’m at the park or gym.

I’m passionate about fitting fitness into everyday life. And in my current stage of life that means working out with my 15 month old son, Brody. You saw him make appearances in my 15-Minute Mommy + Me Workout and my Go-To Strength + HIIT At-Home Workout, and now this one {as I push him in the park swing between moves}!

This Bodyweight Bench HIIT Workout uses big, dynamic movements to target multiple muscle groups while raising your heart rate. And according to my new Fitbit Versa Touchscreen Smart Watch/Activity Tracker it’s an efficient, calorie-burning workout!

If you’re having trouble viewing this Outdoor HIIT Workout, try pausing or turning off your ad-blocker. If you prefer, you also can view this video on Youtube here.

If you like this workout, you’ll also love this Outdoor Park Workout video I shared on my Instagram {6 additional exercises you can do at the park}!

The Workout: 30-Minute Bodyweight Bench HIIT Workout

This no-equipment, Bodyweight Bench HIIT Workout includes 7 bench-based exercises that you can do at home, the gym, or a local park; all you need is a bench.

Follow a repetition-drop format for this workout; perform each exercise for 10 repetitions followed by a 30 second break. Then 9 repetitions, followed by a 30 second break; then 8 repetitions…and so on.

Continue this repetition-drop format working your way down from 10 repetitions per exercise to 1 repetition per exercise. So you’ll repeat each exercise x 10 sets for a total of 55 repetitions per exercise.

  1. 2 Incline Push Ups + 2 Lateral Squat Hops
  2. Bench Jumps
  3. Tricep Dips
  4. Traveling Toe Taps
  5. Lateral Step Knee Drive + Reverse Lunge
  6. Burpee Complex
  7. Decline Plank Knee Pulls

See video above for complete workout and proper exercise form. 

2 Incline Push Ups + 2 Lateral Squat Hops

2 Incline Push Ups + 2 Lateral Squat Hops | Bench Workout

Bench Jumps

Bench Jumps | Bench Workout

Tricep Dips

Tricep Dips | Bench Workout

Traveling Toe Taps

Traveling Toe Taps | Bench Workout

Lateral Step Knee Drive + Reverse Lunge

Lateral Step Knee Drive + Reverse Lunge | Bench Workout

Burpee Complex

Burpee Complex | Bench Workout

Decline Plank Knee Pulls

Decline Plank Knee Pulls | Bench Workout

NEW Fitbit Versa Touchscreen Smart Watch 

If you’ve been following me on Instagram + Instagram stories you know I recently started tracking my workouts with the new Fitbit Versa Touchscreen Smart Watch/Activity Tracker; and I LOVE it!

The Fitbit Versa has 15+ fitness modes, but my personal favorite features include:

  • 4+ day battery life
  • Sleep tracking + sleep stages {striving for 8 hrs a night}
  • Heart rate, steps, and calorie tracking + post workout summaries {I finally know how many miles I’m running on my stroller runs with Brody} 
  • Female health {finally getting a grip on my cycle}
Fitbit Versa Touchscreen Smart Watch

From outdoor to indoor workouts, I love tracking my daily activity on my new Fitbit Versa Touchscreen Smart Watch/Activity Tracker!

This post does include affiliate links to the Fitbit Versa Touchscreen Smart Watch/Activity Tracker and I do make a small commission for products purchased using these links. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Pin This 30-Minute Bodyweight Bench HIIT Workout

Bodyweight Bench HIIT Workout | www.nourishmovelove.com
No Equipment Bench HIIT Workout | www.nourishmovelove.com
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