Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

Equipment: No equipment

Time: 19:30

Movements: Walkout, Push-up on Knees, Full Plank with Arm Circle, X Jump, Plank

Build upper body strength with basic bodyweight exercises. These HIIT movements are beginner to intermediate level depending on your strength. If you have not mastered the plank yet, stay up as long as you can then put your knees on the floor and finish the interval. If you like this workout, you'll love Spark Fit.

Stop searching for workouts and start a program on Group HIIT! Join now to access programs for all levels. Follow a day by day high intensity interval training program at home with a set of dumbbells or no equipment.