Home Workouts: 7 Day Bodyweight HIIT Workout Program
4.4 (20 ratings)
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Home Workouts: 7 Day Bodyweight HIIT Workout Program

Anywhere, anytime workouts for busy professionals. Feel great in front of the mirror quicker and easier than before.
4.4 (20 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,178 students enrolled
Last updated 11/2016
Price: Free
  • 2.5 hours on-demand video
  • 4 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Workout at home with HIIT movements
  • Burn up to 4000 calories in just 7 days
View Curriculum
  • 2meter square place to workout

We help time poor busy professionals to become stronger, confident and feel more energised. We believe that motion and momentum will improve your fitness journey, making you a complete individual in both your professional and private life, shortening the time it takes to look great in the mirror.

Anywhere, anytime video workouts with minimal or no equipment, professional produced in 4K UltraHD to the highest standard. It's like having a personal trainer in your pocket.

Born out of the frustration of not having time to get to gym, figure out what workout to d, and track progress - we invented BodyFit.TV PRIME.

BodyFit.TV PRIME is a 7 day HIIT Bodyweight Workout, which you can do anywhere, anytime - in hotels, by the beach, at home… there are no excuses! Taught by co-founder Jason Patmore, a top Personal Trainer in the City of London, he walks you through every exercise with teach points and personal training to ensure you get maximum benefit.


The number one excuse for not exercising - is time.

The second is not having the space or the equipment.

That’s no longer an excuse.

Introducing the BODYFIT Prime, we know…

  • You work 40 - 60 hours per work

  • Lead a busy social life

Well BODYFIT Prime will...

  • Make you feel good with your shirt off or infront of the mirror

  • Get you fit, fast

  • And you can burn up to 4000 calories during the 7 days

Enrol today, we know your future self with thank you for it

Who is the target audience?
  • Beginners in fitness
  • Busy Professionals
  • Looking to workout quickly, with no equipment, no time BUT maximum impact
Compare to Other Home Workout Courses
Curriculum For This Course
12 Lectures
Getting Started
2 Lectures 03:06


With BODYFIT.TV PRIME you no longer have an excuse. 

Introducing the most intensive bodyweight workout we’ve ever produced. We know you work a 60 - 70 hour week, have a very active social life and find it hard to fit your workouts in.

BODYFIT.TV PRIME will change all that.

Infact in just 12 minutes of work per day over a 20 minute session you can burn up to 4000 calories in 7 workouts, start to feel amazing with your shirt off and get fit, fast. We’ve designed BODYFIT PRIME for busy professionals with no time and no space. 

There really is no excuse. Sign up to get all 7 BODYFIT.TV PRIME workout videos right now. Just click the blue button and complete the form to get the free workout videos.

I look forward to seeing you in PRIME Workout 1

Good Luck


Introduction to BodyFit Prime

Training is daunting, even when you are in the comfort of your own home. Knowing what to do, when to do it and how many to do is tough enough, let alone doing the exercise!

The guys at BodyFit have made it easy for you and have formulated a small fitness test to determine what plan you should choose from and what level you are at before you start.

We have 3 Levels of Fitness, Base, Core and Pro.

This test is a points test ranging from timed exercises and Repetitions completed.

The Test is compiled of exercises that BodyFit uses, so you won’t have any nasty surprises when you start!

All the exercises in the BodyFit test are body weight, meaning you can perform them all at home, no need for a gym!

Benchmark Test
7 Bodyweight HIIT Workouts
7 Lectures 02:27:16

Congratulations on completing the BODYFIT.TV Benchmark test - Here is your first workout!How did you get on in the benchmark test? Make sure to use the Benchmark Results Sheet to track your progress.

We're excited to get started on your first journey, let's begin right now with Workout 1.

Today’s challenge consists of a full body workout ranging from abdominal exercises to lower to upper body exercises.

We know you are just getting started so we have made sure the exercises aren’t too taxing on your body and you have plenty of rest between the exercises.

Difficulty Level:

BodyFit Base


Perform every exercise for 30 seconds and rest for 15 seconds after each one.
Complete every exercise, resting for 1 Minute at the end.
Complete each circuit 3 times.

The Workout:

The Prisoner Squat
Controlled Mountain Climbers
Alternative Rear Lunges
Jump Squats (Small Clearance)
Press Ups
Oblique Reach


Good luck.

Workout 1 / Level: Base - Lets do it!

BodyFit Prime Workout 2

After yesterday’s workout, you may be feeling slightly sore. So we have adapted the routine to help you get through it. Good luck.

Difficulty Level:
BodyFit Base

The Workout:
Walkouts into Plank
Alternative Front Lunges, arm extension.
Side Plank Left
Side Plank Right
Knees to Stand
Press Ups
Squat to rear lunge
Half Sit


Good luck

Workout 2 / Level: Base - You're going to really start sweating

BodyFit Prime Workout 3

The BodyFit.TV 7 day challenge has been designed to progressively get harder through the week. Today’s challenge consists of a full body workout ranging from abdominal exercises to lower to upper body exercises.
Day Three now of your workout and things are starting to get difficult, progressing onto our Core Level. Watch out for a few more explosive movements. Good Luck!

Difficulty Level:
BodyFit Core

The Workout:
Lateral Lunges
Plank to Triceps Press
Pulse Squats
Mountain Climbers (Faster then Base)
Frogers (Press up position and stand in, stand up)
Oblique Reach
Skaters (Lateral Side Jumps)
Plank Row (Plank and row each arm)


Good luck

Workout 3 / Level: Core - Now we're really getting started

BodyFit Prime Workout 4

Yesterdays workout was your first BodyFit Core workout. You will be feeling pretty tired after that one, but your getting fitter now…so on to the next!

Difficulty Level:
BodyFit Core

The Workout:
High Knees
Plank position (Shoulder taps)
Burpee stand up
Reverse crunches
Alternate Lunge with High Knees
Press Ups


Good luck

Workout 4 / Level: Core - Keep the momentum going

BodyFit Prime Workout 5

Things are starting to warm up now. Workouts are getting harder and you are performing more repetitions in the allotted time. That doesn’t mean we stop…….

Difficulty Level:
BodyFit Core/Pro

The Workout:
Burpee stand up
Plank position (Arm raises)
Jumping Jacks
Mountain Climber Toe Taps
Alternate Jump Lunges
Press Ups Shoulder Taps
Alternate V-Sits
Half Sits


Good Luck

Workout 5: Level: Core/Pro - We're stepping it up again

BodyFit Prime Workout 6

Yesterday was your first taster at the BodyFit Pro workouts with a little mix of core thrown in there too. Today is JUST Pro, Lets go…..

Difficulty Level:
BodyFit Pro

The Workout:
Burpee to high knees
Plank position (Leg and Arm raises)
Walk out with 2 Jumping Jacks
Mountain Climber
Jump Squats
Press Ups / Power Press Ups


Good Luck

Workout 6 / Level: Pro - It's time to get serious

BodyFit Prime Workout 7

So this is your last challenge, the Ultimate workout, do what you can, this is really tough….good luck!

Difficulty Level:
BodyFit Pro

The Workout:
Press up into T’s
Plank position (45° Toe Taps)
Burpee High Knees
Mountain Climber
Jump Squats/Alternate Lunges
Windscreen Wipers
Reverse Crunches
Frogers with a Jump


Good Luck

Workout 7 / Level: Pro - Push yourself hard on this one
0 Lectures 00:00
BodyFit Fitness Guide

BodyFit Workout Planner

BodyFit Nutrition Guide
About the Instructor
Lawrence Howlett
4.4 Average rating
383 Reviews
14,107 Students
4 Courses
Helping student progress their career in Digital Marketing

Want to start your career in digital marketing? Or do you need to brush up on your digital marketing skills?

Then as one of the top-performing Udemy instructors in the digital marketing category, I will guide you through what it takes to become a master of your craft.

I've been in the digital creative industry for the last 10 years, founding my agency back in 2005, and now work with brands like Days Inn Hotels and Tesco, helping client generate millions in revenue each year.

What qualifies me to teach you on Udemy?

  1. For ten years, I have owned and grown a digital web and marketing agency, know employing 8 people across the globe full time with a turnover of $650,000. I started with no experience, no clients, no email list and no idea!
  2. Over the last ten years, I have grown my clients businesses through excellent web development and digital marketing, creating millions of dollars in revenue for them. I've learnt the hard way and can now share every I know through my courses, saving you years hard learning.
  3. I've built websites for multi-million dollar companies, as well as shoe string startups, so I absolutely will be able to guide you through growing your business with digital marketing.
  4. In 2014 I decided that I wanted to teach everything I know, to really help a wider audience than local business here in the UK. That's why I've come to Udemy, the global platform for online learning. I'm really excited about getting involved in your business and you can reach out to me anytime!

What experience do I have in Digital Marketing?

  1. BA (Hons) Degree in Business Entrepreneurship from Northampton University, England
  2. Ten years of experience in web development and digital marketing
  3. Over 300 satisfied clients currently working with my company who give testimony to my proven strategies and tactics.

► Enrol in any of my courses and I personally guarantee your will grow your business in 30 days or your money back ◄

Jason Patmore
4.4 Average rating
20 Reviews
2,178 Students
1 Course

My name is Jason Patmore and I have been in the fitness industry now for 10 years. I served in The British Army for 7 years before embarking in a full time Personal Training career. During my time in the Military one of many jobs was to help solider's in their fight to improve or maintain their fitness. I also conducted rehabilitation support training to solider's returning from Afghanistan and Iraq with a plethora of injuries and disabilities.

Since then, I have managed Personal Training teams across the country for large gym chains and I now run a successful Personal Training company, JDP Fitness in London. Our clients range from Top Lawyers and Bankers to celebrities.

My approach to health and fitness is a personal one. I have come from 'fat to thin' myself and by using my knowledge, skill and personal experiences during my own transformation, my clients are in safe hands.

Discovering my talent of public speaking, the ability to instruct and success in the Fitness Industry, I now consult Personal Trainers and give them the opportunity to build a successful Personal Training business using the tools I have gained along the way.