Home Workouts: 7 Day Bodyweight HIIT Workout Program

Name: Home Workouts: 7 Day Bodyweight HIIT Workout Program
Rating: 4.7 (342 reviews)

Anywhere, anytime workouts for busy professionals. Feel great in front of the mirror quicker and easier than before.

Created byLawrence Howlett, Jason Patmore

Last updated 6/2017

English

What you'll learn

Workout at home with HIIT movements
Burn up to 4000 calories in just 7 days

Course content

3 sections • 12 lectures • 2h 30m total length

Introduction to BodyFit Prime0:54
THE NUMBER 1 EXCUSE FOR NOT EXERCISING IS TIME.
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
~Jason
Benchmark Test2:12
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!

Workout 1 / Level: Base - Lets do it!20:55
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

Timings:

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
Walkouts
Plank
Jump Squats (Small Clearance)
Press Ups
Oblique Reach
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Good luck.
Workout 2 / Level: Base - You're going to really start sweating20:49
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
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Good luck
Workout 3 / Level: Core - Now we're really getting started21:03
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)

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Good luck
Workout 4 / Level: Core - Keep the momentum going21:18
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
Squats
Press Ups
Plank
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Good luck
Workout 5: Level: Core/Pro - We're stepping it up again20:57
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
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Good Luck
Workout 6 / Level: Pro - It's time to get serious21:00
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
V-Sits
Frogers
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Good Luck
Workout 7 / Level: Pro - Push yourself hard on this one21:14
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
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Good Luck

Requirements

2meter square place to workout

Description

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.

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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 this course is for:

Beginners in fitness
Busy Professionals
Looking to workout quickly, with no equipment, no time BUT maximum impact

Home Workouts: 7 Day Bodyweight HIIT Workout Program

What you'll learn

Explore related topics

Course content

Getting Started2 lectures • 3min

7 Bodyweight HIIT Workouts7 lectures • 2hr 27min

BONUS PACK3 lectures0

Requirements

Description

Who this course is for: