20 Min Hiit Bodyweight Circuit To Get Stronger

If you are looking for a perfectly shaped body full of energy and stamina the Hiit Bodyweight Circuit will keep you backed. 

The very first thing to always remember is that this workout is effective and that too in a small time investment. 

It targets stubborn fat, burns extra calories, and aids in weight loss. 

What is a Hiit Bodyweight Circuit?

As the name suggests High-Intensity Interval Training Bodyweight Circuit is a type of exercise designed on the principle of intense workout portions followed by exercise intervals. 

The hiit bodyweight circuit does not demand any special equipment. Even one does not need to visit special settlements like gyms to perform these. 

The differentiating feature, in this case, is that the body weight is used to create resistance rather than any other equipment.    

Hiit Bodyweight Circuit Exercises

Start with a warm-up by doing a quick jogging and a little stretching to signal your body for the upcoming high-intensity workout. The various exercises under this workout are: 

women doing squats

Simple Squat:  

Stand straight by keeping the legs at shoulder width apart. Now make a squat position. 

Maintain the same posture for a few seconds and return back to the starting position. Repeat this exercise 10 times. Rest for 1 minute.

Forward Lunge:

For this exercise stand straight by keeping hands on the hips. Now bend one leg in a straight position and the other one in a lunge position, touching the floor. 

Return to the starting position. Repeat with the other foot. Repeat 10 times on each side. When done, rest for 1 minute.

Mountain Climber:

Lie down by keeping your face on the floor. Now put body weight on your hands and feet keeping the whole body above the ground. 

Now start moving on the spot with alternative legs as climbing a mountain. Keep repeating for 3 minutes followed by 2 minutes of rest.

Running on the spot:

For this exercise one does not need to do much, it is a simple exercise: stand straight and do spot running. 

This will elevate your heart rate. Continue for 2 minutes. Once done, rest for 1 minute. 


Lie down on the floor and make a squat position. Now place your hands on the floor. Now kick back with your legs and make a push-up position. Perform a push-up. 

Once done, jump back to a standing position. Repeat  10 times and then rest for 1 minute.  

women doing sit up workout


Lie down on your exercise mat on your back. Now bend your legs keeping your feet flat on the floor. 

Now place the hands behind the head keeping them a little away. Putting pressure on the abs do a sit-up so high that the abs contract hard enough. Now return back to the starting position.

High Kick:

Steadily place your feet on the floor and stand straight. Kick up as high as you can. When placing the foot back on the ground, maintain your balance. 

Once done, repeat with the other foot. Repeat 10 times on each side. Once done, rest for 1 minute.

Bodyweight Squat:

Keeping hands on the top of the head stand straight. Keep the feet shoulder-width apart. 

Make a squat position lowering hips lower than the knees. Hold the position for a few seconds. Now return back to the standing position. Repeat 10 times. Once done, rest for 1 minute.


Make a sit-up position. Lift the legs to a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. 

Go back to the initial position. Now repeat with the opposite knee and elbow. Continue for 2 minutes, then take a rest for 1 minute.

Hiit Bodyweight Circuit Merits


Keeping the promise of good health, this workout just needs a few minutes of time investment. 

Which also makes it stand out from the other workout options. 

Hiit Bodyweight Circuit

High-Intensity Workout:

HIIT stands for a high-intensity interval training workout. High-intensity workout durations are followed by equal rest intervals. 

These rest intervals are specially designed to provide the body with rest periods so that all tears and wear can be taken care of. 

The high-intensity workouts make the heart pump more blood thus giving birth to good cardiovascular activity.  

Calorie Burn:

An increased heart rate helps in burning more calories. Which aids in a good metabolic rate. 

High metabolism is maintained for hours after the workout. This workout is said to be a good exercise regimen for athletes too. 

Muscle Building:

HIIT Bodyweight circuit workout can help build muscles if one performs this exercise properly. 

Just by properly concentrating on workouts and interval durations one can get good muscle mass. 

Weight Loss:

As the heart rate increases it fuels high-calorie burn which in turn aims at weight loss. 

One can easily get rid of extra fat and target a fit and healthy body. The stubborn fat is very efficiently burnt with this workout. 

The Bottom Line:

As discussed above Hiit Bodyweight Circuit workout comes with so many merits and uses body weight for assistance. No equipment is required for this workout. It is a wonderful exercise regimen that requires a small time investment.

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