Explosive Bodyweight HIIT — 23 Min Progress

23-minute advanced HIIT workout for home or travel training. Includes 4 minutes of warm-up, 16 minutes of structured work/recovery intervals, and 3 minutes of c

Duration

23 min

Difficulty

advanced

Equipment

bodyweight

Muscle groups

full-body, cardiovascular

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. High-knee run — Interval 1

   4 sets · 45 sec work / 15 sec recovery per round reps

   Run lightly in place, lifting knees comfortably; reduce speed if form deteriorates. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

3. 3. Push-up — Interval 2

   4 sets · 45 sec work / 15 sec recovery per round reps

   Keep body aligned; lower under control and use an incline if needed. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

4. 4. Slow mountain climber — Interval 3

   4 sets · 45 sec work / 15 sec recovery per round reps

   In a stable plank, step one knee toward chest at a time without bouncing. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

5. 5. Quick feet — Interval 4

   4 sets · 45 sec work / 15 sec recovery per round reps

   Take small rapid steps with soft knees and a relaxed upper body. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.