Fire up your muscles without using any equipment, with this bodyweight HIIT home workout…

Believe it or not, you don’t need heaps of gym equipment to pack on muscle mass – this HIIT home workout uses nothing more than the best bodyweight exercises to burn body fat and get your muscles working.

In fact, one of the most effective ways to work your whole body – especially if you want to build arm and abs strength without jumping up a weight class – is bodyweight training.

Nobody knows this fact better than sought-after boxing trainer Ross Enamait. This bodyweight HIIT home workout, based on the way Enamait trains his fighters, doesn’t require any kit but will tax your entire body.

How to do this bodyweight HIIT home workout:

Go straight through all the exercises, doing as many reps as possible in the time allowed. Then rest for one minute and repeat. Three rounds is the minimum. Five means you’re championship material. We recommend doing this workout two or three times a week. 

1a. Single-leg burpee x 30 secs
1b. Knuckle press-up x 30 secs
1c. Mountain climber x 30 secs
1d. V-sit x 30 secs
1e. Alligator press-up x 30 secs

Keep reading for full exercise instructions.

Bodyweight HIIT home workout

bodyweight hiit workout: man performing single-leg burpee bodyweight hiit workout: man performing single-leg burpee

1a. Single-leg burpee

Time: 30 secs

  • This variation on the burpee taxes your balance and one-legged explosiveness.
  • Drop into a press-up position but with one foot off the floor.
  • Pop back up to standing (keeping that foot off the floor throughout), then jump and land on the same leg.
  • Switch legs for the next rep. 

bodyweight hiit workout exercise: man performing knuckle press-up bodyweight hiit workout exercise: man performing knuckle press-up

1b. Knuckle press-up

Time: 30 secs

  • This press-up variation tests your triceps and gets your knuckles used to a bit of contact.
  • Start in a press-up position on clenched fists.
  • Lower yourself until your chest is almost on the floor, keeping your elbows in, then press back up powerfully.

bodyweight hiit workout exercise: man performing mountain climber bodyweight hiit workout exercise: man performing mountain climber

1c. Mountain climber

Time: 30 secs

  • Starting in a press-up position, bring one knee to your chest, then quickly switch legs.
  • Perform each rep quickly as if you’re sprinting. 

man performing v-up abs exercise man performing v-up abs exercise

1d. V-sit

Time: 30 secs

  • Lie on the floor with your arms stretched above your head.
  • Brace your core.
  • Bring your arms and legs up quickly so that your hands and feet meet at the top of the move.
  • Lower under control.

man performing alligator press-up man performing alligator press-up

1e. Alligator press-up

Time: 30 secs

  • Start in a press-up position, then bring one knee forward to touch your elbow as you lower your chest to the floor.
  • Walk forward with your hands, bringing your other knee forward to your other elbow.
  • Continue moving forward until the time is up.


  1. How to speed up your metabolism
  2. Best abs exercises for a rock-strong core
  3. How much water to drink when working out