This Workout Is the Perfect Combo of Strength and Cardio, and You Don't Need Any Equipment

High-intensity interval training (HIIT) has been around for years and is one of our favorite ways to train. Essentially, you perform short intervals of an exercise at an intense level followed by an even shorter rest period. HIIT is great for the days when you want to get both your strength and cardio training in, in a single session (and for the days when you're short on time).

The following HIIT workout was created by Cory George, a NASM-certified trainer and the F45 athletic director and will help improve your cardiovascular endurance, your speed, and your power output. This workout is going to challenge you, so make sure to have water and a towel on hand!

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The F45 45-Minute Bodyweight HIIT Workout

Before jumping into the workout, don't forget to warm up. George recommends doing moves like high knees, mountain climbers, and side twists. Here's a dynamic warmup we like to do before workouts. Perform each exercise for 30 seconds followed by a 10-second rest. Complete three sets of each exercise before advancing to the following exercise.

Once you've completed all the exercises, take a one-minute rest, then repeat the entire circuit for one more round. If you're a beginner, feel free to perform one set of each exercise and take a longer rest period if necessary - do what works for you! Don't forget to cool down after your workout with a quick stretching routine or with a flexibility session on the F45 app.

  • Burpee: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Jump squat: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Push-up: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Bear hold: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Plyo lunge: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Mountain climber: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Bicycle crunch: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Side skater: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

  • Inchworm: perform for 30 seconds, followed by 10 seconds of rest. Complete three rounds before advancing to the next exercise.

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