17 HIIT Summertime Workouts That Require Zero Equipment

17 HIGH INTENSITY SUMMERTIME WORKOUTS THAT REQUIRE ZERO EQUIPMENT! 

These workouts are great if you are traveling or want to do your workout from home or outdoors! All you need is a stop watch, water, and some pump up music. Some workouts do require a jump rope, but if you don't have a jump rope you can substitute jumping jacks. If you have any questions about the movements they can all be found on YouTube as they are very basic movements. If you have been coming to Hypepower Boot Camps you will know all of these movements. 

High Intensity Interval Training will yield the best results and the most health benefits in comparison to steady aerobic training. HIIT should be performed no more than 3-4 days per week to avoid injury.  A balanced and healthy exercise regime should include 2-3 days of HIIT, 2 days of weight training, 1-2 days of cardio (intervals or endurance), and  1-2 days of rest or long aerobic activity such as an long jog or hike.  Always listen to your body first and foremost. If you feel fatigued going into a workout, give yourself 10 minutes of warming up. If you still feel sluggish after that, call it a day and rest. If you feel energized, take advantage and increase your intensity a little more than normal! I will say it one last time, GOOD JAMS HELP INCREASE INTENSITY (yes this is a scientific fact http://www.sciencedaily.com/releases/2012/04/120417221709.htm)! 

Download your favorite songs and get to work!

Workout 1:

5 rounds

15 Hand Release Push-ups

30 sec Plank (top of the push-up)

then

5 rounds

25 Sit-ups

25 Hollow Rock

Workout 2:

For time: 

1/4 mile run

then 

3 rounds

20 walking lunges

10 burpees

20 pushups

then

1/4 mile run

Workout 3:

6 rounds of:

50 Double unders (jump rope) or jumping jacks

20 Alternating single leg squats or 40 air squats

then

6 rounds

50 lunges

50 situps

Workout 4:

Perform 50 reps of the following exercises:

Burpees

Push-Ups

Dips (chair or ring)

Sit-Ups

V-Ups

Burpees

Workout 5:

3 rounds:

Run 1/2 mile

50 air squats

Workout 6:

5 rounds for time:

10 push-ups

10 hollow rocks

10 Tuck Jumps

Run 200 meters OR 100 jump ropes

Workout 7:

10 Rounds for time:

100m run

10 Burpees

Workout 8:

1 Round for Time

100 Push-ups 

100 Sit-ups 

100 Squats

Workout  9:

500 jumping jacks

Every 50 stop and do 5 burpees

Workout  10:

20 minute AMRAP

(As Many Rounds As Possible)

5 pushup

10 situp

15 squats

Workout  11:

5 rounds

40 lunges

30 v-ups

20 superman

10 pushup

Workout 12:

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

*if you can’t do double unders, perform 2x the amount of reps of single jump ropes

Workout 13:

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

Workout 14:

10 Turkish Get-ups (1 or 3 gallon jug of water) 

20 Double-Unders 

30 Walking Lunges 

40 Push-ups 

30 Squats 

20 Leg lifts 

10  Burpees

2 Rounds for Time

Workout 15:

Sprint 100 meters

Rest 1 minute

Repeat 10 times

Workout 16:

4 rounds for time of

27 box jumps (or step ups on a couch or chair)

20 Burpees

11 Jump Squats

11 Mountain Climbers

Workout 17:

2 Rounds for time of

150 Jumping Lunges

90 Jump Ropes

30 Dips