At-home Bodyweight High Intensity Interval Training

Warm up – 3 Rounds

5 Jump Squats
3 Burpees
5 Push ups

Workout –

Rounds for time (RFT) –

16 Alternate Jumping Lunges
8 Burpee Broad Jumps
8 Inchworm Tuck Jumps

Rounds For Time (RFT) –
Complete the specified number of rounds of exercises as fast as possible.

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Alternating Jump Lunge > Alternating Lunges > Jump Squats
Burpee Broad Jumps > Burpees > 4 count Burpees
Inchworm Tuck Jumps > Tuck Jumps > Inchworm

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 RFT
Intermediate – 5 RFT
Advance – 7 RFT