HIIT & Body Weight Training: A 4-week Home Workout Program

This beginner cardio conditioning workout uses 45-second work intervals and 15-second rests, with one set per move and two circuits to burn about a hundred calories.

Perform a beginner lower body workout with four 45-second exercises, two sets each, and 15 seconds rest, featuring squat, knee straight kick, waist twist, and forward lunge.

Beginner lower body workout at home as part of the 4-week hiit program, with 30-second intervals and 15-second rests, featuring jogging side to side, prisoner squats, alternating lunges, and Superman.

Beginner-friendly plank variation workout guides a 30-second work interval with 15 seconds rest, emphasizes a neutral spine, full core engagement, side plank options, and knee-supported progressions for bodyweight HIIT.

Follow along this at-home beginner plank workout that alternates three exercises in 30-second work blocks with 15-second rests, including knee-friendly variations and side planks on both sides.

Beginners abs workout video 2 introduces core exercises using body weight within the HIIT and body weight training framework of a 4-week home workout program.

Follow the intermediate full body workout fab 50, performing 50 repetitions per exercise with a 15-second break after the third; begin with a three-minute warm-up and listen to your body.

Engage in an intermediate total body intense workout at home, focusing on stretches and three checkpoints to guide pacing and effort.

Engage in intermediate cardio conditioning within the hiit and body weight program, performing cross climbs, squat downs, knee-high knees, fast jumping jacks, and ski downs in a six-minute circuit.

Experience an intermediate plank workout featuring hip twists and twister movements, with 30 seconds per exercise and 15 seconds rest to engage the core and boost body-weight HIIT.

Perform an at-home, intermediate plank workout with 20 seconds on and 10 seconds off, emphasizing spinal alignment and breathing while transitioning to alternating right hand and left leg planks.

Master a 4-minute intermediate ab routine designed for Kamala Beach Resort, as part of a 4-week home workout program focused on HIIT and body weight training.

Perform a 7-minute lower abs workout at home with bodyweight moves such as leg raises and flutter kicks. Include five-second breaks after each exercise and listen to your body.

Join an advanced, nine-minute, full-body workout with no gym or equipment, designed for home training; engage your core and breathe steadily throughout.

Attempt advanced cardio conditioning on a beach using cross climbers, jumping jacks, and bodyweight moves in 30-second work intervals with 10-second rests, preceded by a proper warm-up.

Perform the advanced plank walk-out at home with a 60-second hold, maintaining proper alignment and steady breathing. Rest 20 seconds between exercises and compete with yourself to improve daily.

Engage in an advanced lower-body workout with supersets of walking squats, runner movements, jumping lunges, and flutter kicks, timed to 40/20 intervals for a 5-minute burn.

Identify your body fat percentage and healthy male and female ranges, from 7-9% to 20-25%, and note how fat around organs and under the skin affects appearance.

Learn chest and back stretching techniques using a bar, with held positions, breathing, and fixed elbows to maximize stretch in a 4-week home workout program.

Explore the erector spinae stretch, a yoga-inspired spine pose in this hiit and body weight program, with five-second breaths per side.

Begin with a warm-up—jog or march, add jumping jacks, and breathe through the nose to raise heart rate and reduce injury risk; duration varies by time of day and climate.

Master five checkpoints for safe body weight workouts: warm up, engage a neutral back with core activation, squeeze the glutes, breathe steadily, and stay conservative with reps.

Discover how to do burpees in this session, from hand placement and breathing to intermediate and advanced variations, emphasizing core engagement and safe, powerful movement.