Interval Workout

5 Bodyweight Interval Cardio Workouts (Total Body Routines)

5 full body bodyweight interval cardio workouts at home. Try these no equipment fat torchers. It would not be easy but trust me, it worths it. Let's do this.

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5 Bodyweight Interval Cardio Workouts (Total Body Routines)


Interval Cardio Workout 1

Do 2 rounds of the following moves: 

Ground Lunge 

T Push Up 

Drop Split Squat

Knee Tap Push Up 

Side Lunge to Jump Squat Combo

Jack Push Up 

Circle Speed Burpee

Arm Reach Plank

Work: 20 seconds / Rest: 10 seconds

Rest between rounds: 90 seconds

Workout Level: Intermediate



Interval Cardio Workout 2

Set the timer to 30/15 seconds work/rest. 

Do 4 rounds of the following moves: 

Side kick runner to jump squat 

Half Hop Burpee

4 mountain climbers to jump squat 

Rest between rounds: 45 seconds 

Workout Level: Intermediate



Interval Cardio Workout 3

Set the interval timer to 30/10 seconds work/rest. 

Do 3 full rounds of the following moves: 

1. Walk around to hop 

2. Spiderman push up 

3. Sprinter step jump

4. Push up to ankle tap 

5. Sit Outs

30 seconds work for each exercise, 10 seconds rest between. Once you move through all of your 5 movements, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 15 minutes. 

Workout training level: Intermediate


Interval Cardio Workout 4


Set the interval timer to 20/10 seconds work/rest. 

Do 5 full rounds of the following: 

1. T Push Up 

2. Speed Burpee to Jumping Lunge 

3. Grappler Push Up 

4. Skater Jump 

5. Side Kick Outs

20 seconds work for each exercise, 10 seconds rest between. Once you move through all of your 5 moves, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 20 minutes.

Workout training level: Intermediate


Interval Cardio Workout 5

Set the interval timer to 30/15 seconds work/rest. 

Do 4 full rounds of the following: 

1. 1,5 jumping lunge 

2. 1-2 step push up 

3. Speed burpee 

4. Side alternating lunge with a hop 

5. 5 kick outs to bottom up 

6. High knee sprint in place (if 30 seconds are too much, do the sprint for about 8-12 seconds and try to maintain a high tempo until the end of the interval). 

30 seconds work for each exercise, 15 seconds rest between. Once you move through all of your 6, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

150 seconds rest between rounds (2 minutes and a half). 

Total workout time: 26 Minutes. 

Workout training level: Intermediate



What is a Good Interval Training Workout?

interval cardio workouts

A good interval workout is a session where you have to alternate bursts of intense exercising followed by a periods of rest. Most often, the interval workouts consist of multiple movements. Workouts are structured in rounds. And most exercise will have a higher cardio demand. The best part is that these are short in time duration which makes this very convenient for the busy person. 

Also, a good interval training can be considered as one that will fit your training level, challenge you and keep you progress. Without these being met, you cannot claim that you've done a good interval training routine.



What Are Interval Exercises?

interval cardio workouts

In the interval training, you can use any kind of exercises and training objects. The variety is really big. Any exercise can be considered as an interval one. However, in this post, I will share with you some thoughts only related to the bodyweight exercises. 

The bodyweight movements can be categorized in 4 different categories. 

1. Upper body focused - pull ups, horizontal pull ups, push ups (all variations), handstands

2. Lower body - all variations of: squat, lunge, step up, bulgarian squat. Sprints, jumps and jogging.

3. Full body - all variations of burpees, crawling and complex combination between more than 1 bodyweight exercise. 

4. Core movements - all variations of planks, crawling, sit ups (all kinds), crunches etc. 

You can research exercise compilations on YouTube for the mentioned above. 



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How Long Should My HIIT Session Be?

interval cardio workouts

Somewhere between 10 and 30 minutes. Warm up time not included here. Add 10-12 minutes of dynamic warm up before your HIIT workouts. This way you will enhance your performance and decrease the risks of injurie.

Short or long sessions?

Remember, everything above 30 minutes of HIIT workout cannot be considered as high intensity or high effort. I would even state that 30 minutes is too long for such efforts. However, there are very endured people that will manage to survive such long and exhausting interval workouts. 

Try to stick between 12 and 20 minutes as a start. Short workouts. This way, you will manage to push the pedal without overtraining. 

Begin your interval training routines with more basic bodyweight moves. Once you build up your engine and endurance, you can slightly begin to include a bit more complex movements.


Is HIIT Better Than Cardio?

interval cardio workouts

HIIT is cardio. But cardio is not HIIT. When you perform interval training (HIIT), your body will work equally on your anaerobic and aerobic energy systems. 

This means that you will activate your muscles while working on your conditioning at the same tim. This is a win-win scenario because gaining strength endurance, agility, speed and explosiveness while building your conditioning is simply awesome! 


Can I Do HIIT at Home?

interval cardio workouts

You can absolutely do interval training at home. You don't need any equipment to start. Only your desire and motivation to do something really important to your body. Movement. You only need ideas of what exercises to include in your interval training, what time frames to follow and how to structure your sessions. 


Before You Go, Check 

These Bodyweight Workouts Too!


Summary

interval cardio workouts

The interval training workouts are a great fitness/gym alternative for the busy person. This is a win-win solution for you because you will shred your body over time while building your engine (conditioning and endurance). 

You will not just lose weight by doing more interval training, but will develop endurance, speed, agility and mobility. All of these skills, if being developed will serve you well in daily life. 

So you don't need much time, you don't need any equipment, only your motivation to start moving your body and get FITter. 

The interval workouts will help you get FIT while saving tons of time for you. 

It's a nobrainer. If visiting the gym is a difficult task for you. 

So what happens next? 

Try some of these 5 interval routines and let me know what you think!

I will LOVE to Connect! 

Which one of these 5 sessions did you like most?

Comment Below.

Coach Vlad

Here's another 10 minute HIIT workout. 

Workout 1 

Thanks For Reading!

Interval Training For Men

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