Pyramid HIIT bodyweight workout

This workout comprises 4 pyramid circuits - working your whole body. You don't need any equipment for this workout - just your bodyweight! Each circuit follows the same pattern:

  • 30 seconds - exercise A (10 sec rest)

  • 45 seconds - exercise A+B (15 sec rest)

  • 60 seconds - exercise A+B+C (20 sec rest)

  • 60 seconds - exercise A+B+C (20 sec rest)

  • 45 seconds - exercise A+B (15 sec rest)

  • 30 seconds - exercise A

The 4 circuits are as follows:

Circuit 1:

Exercise A: laydown push up

Exercise B: 4 mountain climbers

Exercise C: walk / jump in and up


Circuit 2:

Exercise A: kneeling to stand

Exercise B: 2 x squat jumps / calf raises

Exercise C: 2 x squat with cross punch


Circuit 3:

Exercise A: crab bridge lift

Exercise B: alternate toe reach

Exercise C: roll back to standing


Circuit 4:

Exercise A: burpee (all variations)

Exercise B: forward lunges

Exercise C: 2 x squat jack


Here is a follow along video for you to workout with me, I demo each circuit as we go:



#hiit #interval #bodyweight #cardio #strength

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