WORKOUT

Bodyweight Cardio and Abs HIIT

Sweaty Intervals for Cardio and Core Endurance · 33 min · 214–417 kcal
View on TV:
17/1701 – Bodyweight Cardio and Abs HIIT

This work­out serves as Day 4 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

What’s up, Team!

Wel­come to Day 4 of Beyond the Build. Today, we have a Body­weight Car­dio and Abs HIIT work­out. This high-inten­si­ty inter­val train­ing (HIIT) ses­sion ele­vates your heart rate, burns calo­ries, and strength­ens your core. This work com­bines car­dio and ab exer­cis­es, mak­ing it the per­fect fol­low-up for day 3.

Equip­ment needed:
– Mat (Option­al)

The main work­out is divid­ed into four blocks, each with three exer­cis­es. Each block will be repeat­ed twice, with each exer­cise last­ing 20 sec­onds. After com­plet­ing all three exer­cis­es in the block, there will be a 30-sec­ond rest peri­od. This struc­ture keeps the inten­si­ty high while giv­ing you enough time to catch your breath and reset between rounds. Just a quick heads up: these are quick-mov­ing rounds, so be pre­pared to tran­si­tion quickly.

As with pre­vi­ous days, today’s work­out is adapt­able to your fit­ness lev­el. If you’re new to HIIT, take it at your own pace and focus on mas­ter­ing each move­ment. If you’re more advanced, chal­lenge your­self to main­tain high inten­si­ty through­out the ses­sion. Remem­ber, prop­er form is impor­tant regard­less of your lev­el, so always pri­or­i­tize qual­i­ty over speed.

Adding car­dio to your strength train­ing days is impor­tant for a well-round­ed fit­ness rou­tine. HIIT helps improve our car­dio in a short amount of time. Also, incor­po­rat­ing body­weight work­outs into your rou­tine brings addi­tion­al ben­e­fits. Body­weight exer­cis­es are obvi­ous­ly con­ve­nient, but they also improve func­tion­al strength, flex­i­bil­i­ty, and bal­ance. Body­weight work­outs also allow for var­i­ous move­ments, keep­ing your rou­tine dynam­ic and challenging.

Chal­lenge your­self with Day 4! This work­out is a great way to sneak in some car­dio with­out run­ning, while tar­get­ing our core simultaneously.

Exer­cise Breakdown

Warm-Up: 2 Rounds, 30 Sec­onds Each

  • Jump­ing Jacks
  • BW Fwd Lunges
  • Foot Sweeps
  • Roll Down to Inchworm
  • High Plank
  • Bridges

Each block has two rounds, each exer­cise last­ing 20 sec­onds, and we rest for 30 sec­onds after com­plet­ing all three.

Block 1

  • Burpees
  • V Ups
  • Drop Squats

Block 2

  • Plyo Side Steps
  • Bicy­cle Crunches
  • Star Jumps

Block 3

  • (4) MTN. Climber to Push-Ups
  • Sprint­er Sit Ups
  • 3 Way Jump Squat

Block 4

  • Plank Push Ups
  • Seat­ed Jackknife
  • High Knees

Cool Down: 1 Round, 40 Sec­onds Each

  • Seat­ed Ham­string Stretch (L/R)
  • Pir­i­formis Stretch (L/R)
  • Thread the Nee­dle (L/R)
  • Frog Stretch
  • Child’s Pose