Body Weight HIIT Workout Video

If your fitness goal is fat loss, how much cardio you need to do on a daily or weekly basis is a major point of contention …

Some would tell you very little – two to three sessions per week of high intensity – style sessions being adequate – and that diet is the biggest factor in fat loss.

Others would say that doing cardio on a near daily basis is necessary to see best results.

At the end of the day, almost everyone can agree that cardio is a necessary evil in the fat loss battle.  And another fact that piles of research points to is that high intensity/interval cardio is the way to go for fat loss and dramatic body composition change.

You can certainly perform intervals using just one cardio modality – hill running or sprints being a great example.   However, you can also mix body weight movements like push-ups and lunges into an interval cardio workout for increased variety (just to change things up), adaptability (doing a workout at home, in a hotel room, etc.) and increased intensity (making your cardio sessions more difficult).

Check out this video for a high intensity body weight cardio workout (I’ve also included a written recap below):

Video Recap

Start with a 5 min. low-intensity warm up

Then, perform the following sequence two to three times without rest:

  • 1 min high intensity cardio (sprint, bike, jog in place, etc.)
  • 15 push ups
  • 1 min high intensity cardio
  • 25 body weight squats
  • 1 min high intensity cardio
  • 15 bicycle crunches
  • 1 min high intensity cardio
  • 20 mountain climbers
  • 1 min high intensity cardio
  • 12 lunges each leg
  • 1 min high intensity cardio
  • :30 plank hold

If your current cardio routine is getting stale, try this high intensity body weight cardio workout to mix things up.  Keep training hard –

Forest Vance, MS, CPT, RKC II

PS – This workout is a lot like those we do at our Sacramento, CA fitness boot camps … if you have a friend or family member who’s interested in our program, forward over this article and have ’em contact us for a free Test-A-Trainer session today!

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