Dirty Bodyweight HIIT Workout for Weight Loss [Episode 72]

We're nearing the end of 2016 and I'm excited to be sharing this little bodyweight HIIT workout for weight loss with you.

If you want to burn some serious calories before you officially start stuffing your face over the holidays, then do me (and yourself) a favor and try this workout. It's a tough one, but you won't regret it.

Grab your timer and find a spot on the floor. It's time to get to work.

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HIIT Workout for Weight Loss

Here's what you need to know for this week's jump rope workout.

Total time estimate to complete the workout: 15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches, and a series of mobility or dynamic movements.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

Workout Details

We've got three tough rounds ahead of us for this bodyweight HIIT workout that's designed for weight loss.

You will need to configure your timer for each round as the times will be shifting. Use your rest breaks to make those changes.​

Your goal for this HIIT workout is to complete each of the following rounds of exercises five (5) times before moving on to the next.

Round 1
Timer: 40 seconds work, 20 seconds rest

  • 40 seconds of mountain climbers
  • 20 seconds of rest

Round 2
Timer: 30 seconds work, 30 seconds rest

  • 30 seconds of burpees
  • 30 seconds of rest

Round 3
Timer: 20 seconds work, 40 seconds rest

  • 20 seconds of high-knee sprints
  • 40 seconds of rest

What's important for this workout is that you push the pace for each work session. You want to go as hard as you can for each round. If you need to take longer breaks between rounds, feel free to do so.

Let me show you how I did it:

Press play to watch the video.

Workout Modification Ideas

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Add a 90-120 second break between rounds, or
  • Replace burpees with squat thrusts, or
  • Slow down your pace so you can complete the workout

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Do the workout twice (tough!)

Make sure to track your results and share them in the comment section below.

Need a Real Challenge?

If you enjoyed this workout, then you're going to love the the 3-Week Body Blast Challenge that I designed to help you get in the best shape of your life with nothing but your bodyweight and a timer.

Click here to check out the Body Blast Shred Challenge

Share This Workout

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey:

Take the 7-Day Kick-Start Challenge

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey: