Hey Jolt
Hey Jolt

HIIT It Hard

Level: Beginner
Time: 50 mins
Equipment needed: None

Skip the gym. Today, all you need is a strong mind and a space of your own to crush the HIIT strength workout of your dreams.

After 50 minutes with this at-home interval routine, you'll shed more calories than 2 hours of mindless movement at the gym. Ready to bring that summer body out to play? Let's HIIT it!

HIIT It Hard

Level: Beginner
Time: 50 mins
Equipment needed: None

Skip the gym. Today, all you need is a strong mind and a space of your own to crush the HIIT strength workout of your dreams.

After 50 minutes with this at-home interval routine, you'll shed more calories than 2 hours of mindless movement at the gym. Ready to bring that summer body out to play? Let's HIIT it!


Workout Overview

Burpee

Burpee
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Rocket Jump

Rocket Jump
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Burpee

Burpee
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge

Bodyweight Side Lunge
4 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Bridge

Side Bridge
4 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Single Leg Glute Bridge

Single Leg Glute Bridge
4 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Burpee
Burpee

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Rocket Jump
Rocket Jump

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Burpee
Burpee

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge
Bodyweight Side Lunge

4 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Bridge
Side Bridge

4 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Single Leg Glute Bridge
Single Leg Glute Bridge

4 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Burpee

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


3. Push Up

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


4. Rocket Jump

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Slowly squat down halfway and then forcefully push back up as hard and high as possible. 3.) You will want to fully extend your entire body upward, reaching overhead with your hands as far as possible, then landing and absorbing the impact with your legs. 4.) Repeat for as many reps and sets as desired.


5. Scissor Kick

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


6. Reverse Crunch

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


7. Burpee

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


8. Push Up

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


9. Freehand Jump Squat

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


10. Bodyweight Side Lunge

Set Count: 4
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


11. Side Bridge

Set Count: 4
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.


12. Single Leg Glute Bridge

Set Count: 4
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.