Back to Basics Bodyweight HIIT Workout

Push-ups, squats, and burpees; it’s back to basics for this effective, 30-minute bodyweight HIIT workout you can do anywhere, anytime! 

I’m home from my first full weekend away from my baby boy. I was in Chicago for the Vital Proteins fitness summit where I had the opportunity to workout with a bunch of fitness pros. Guess what?! We did a lot of push ups, squats, and burpees.

No matter where you are on your fitness journey, these are foundational exercises to master. And the best part, there’s no fancy-schmancy gym equipment required. You can do these exercises and this workout with just your bodyweight, which means you can do it anywhere, anytime.

So whether you’re outdoors, traveling, working out with friends, or sneaking in a quick circuit on stroller run you can do this 30-minute bodyweight HIIT workout.

the workout: Back to Basics Bodyweight HIIT

This back to basics bodyweight HIIT workout consists of 3 strength exercises and 3 cardio exercises broken down into 3 circuits.

Repeat each circuit x 3 sets, dropping the number of strength exercise repetitions with each set — 20 reps/16 reps/10 reps. Perform each cardio exercise for 1 minute. Close out each circuit before moving onto the next circuit.

No equipment required so you can do this workout anywhere, anytime.

Circuit One:

1. Strength: Push Ups {20 reps / 16 reps / 10 reps}
2. Cardio: Burpees {1 Minute}

X 3 sets dropping strength reps each set 20 reps / 16 reps / 10 reps.

Circuit Two:

1. Strength: Air Squats {20 reps / 16 reps / 10 reps}
2. Cardio: Bound + 3 Hops Back {1 Minute}

X 3 sets dropping strength reps each set 20 reps / 16 reps / 10 reps.

Circuit Three:

1. Strength: Ab Sit Throughs {20 reps / 16 reps / 10 reps}
2. Cardio: Get Up + Sprint {1 Minute}

X 3 sets dropping strength reps each set 20 reps / 16 reps / 10 reps.

see video above for complete workout and proper exercise form.

Push Ups 

Burpees 

Air Squats

Bound + 3 Hops Back 

Ab Sit Throughs

Get Up + Sprint

Get the Look

• Free People Infinity Leggings
• MPG Tank
• Nike Metcon 3 Women’s Training Shoe {not pictured here, but my new current favorite training shoe}

this post does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

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