High-intensity interval training (HIIT) has been around for years and is one of our favorite ways to train. Essentially, you perform short intervals of an exercise at an intense level followed by an even shorter rest period. HIIT is great for the days when you want to get both your strength and cardio training in, in a single session (and for the days when you’re short on time).
The following HIIT workout was created by Cory George, a NASM-certified trainer and the F45 athletic director and will help improve your cardiovascular endurance, your speed, and your power output. This workout is going to challenge you, so make sure to have water and a towel on hand!
Related: Here’s Why Soft Landings in HIIT Workouts Are Actually Important
The F45 45-Minute Bodyweight HIIT Workout
Before jumping into the workout, don’t forget to warm up. George recommends doing moves like high knees, mountain climbers, and side twists. Here’s a dynamic warmup we like to do before workouts. Perform each exercise for 30 seconds followed by a 10-second rest. Complete three sets of each exercise before advancing to the following exercise.
Once you’ve completed all the exercises, take a one-minute rest, then repeat the entire circuit for one more round. If you’re a beginner, feel free to perform one set of each exercise and take a longer rest period if necessary – do what works for you! Don’t forget to cool down after your workout with a quick stretching routine or with a flexibility session on the F45 Challenge app.
- Burpee: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Jump squat: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Push-up: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Bear hold: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Plyo lunge: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Mountain climber: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Bicycle crunch: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Side skater: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
- Inchworm: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.
Related: One Editor's Honest Thoughts on Whether the F45 8-Week Challenge Is Worth It
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Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Jump Squat
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Basic Push-Up
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- If this is too difficult, do this exercise with your knees on the floor.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Bear Hold
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- If you’re more advanced, begin to “crawl” forward by moving the right arm and left leg at the same time. Then move your left arm and right leg at the same time. Continue this movement going forward and backward.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Plyo Lunge
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Mountain Climber
- Start in a traditional plank – shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Bicycle Crunch
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
- Put your hands behind your head.
- Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Side Skater
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don’t let your left foot touch the floor. Keeping your chest up, deepen the bend your in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
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Inchworm
- Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling. Look up and feel your chest opening up.
- Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of the legs. If your hamstrings are tight, bend your knees a bit to take tension off the muscles.
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit. This warms up the shoulders and hands nicely.
- Hold the plank for a few seconds to really wake up your core.
- From your plank, walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
Take a minute of rest and grab water if you need it before completing one more round of the entire circuit.
