Bodyweight Cross Training - Total Body Strength and HIIT

When it comes to improving your metabolism there are two things we know from science that work: strength training and interval training. This workout gives you both! Join trainers Lindsey Bomgren and Sam Cameranesi as they lead you through one high energy ball of fun! Can you say calorie burn?

You’ll start with strength. The program consists of bodyweight strength moves each done for 45 seconds followed by 15 seconds of rest. Picture 45 seconds of deep squats with a calf raise followed by just enough time to shake it off before moving into 45 seconds of curtsy and reverse lunges.

Next you’ll catch your breath for 15 seconds because you’re moving onto push-ups! This first half of the workout continues with these bodyweight moves to focus on strength, but don’t mistake this for the easy part! Your heart rate will be up the whole time and you’re going to feel this one! Newsflash: No dumbbells needed to be sore the next day!

After the first half of strength Lindsey will take you right into a cardio HIIT blast with the same format: 45 seconds of exercise followed by 15 seconds of rest. Here you’ll get some plyometrics like single leg hops or squat jumps with kicks. This section of the workout will push your heart rate high and really get you panting! That’s exactly what high intensity intervals are supposed to do. It wakes up your body and shakes up your metabolism like nothing else can. And if you love this, check out our Bodyweight Burnout 2!

Level: Intermediate, Advanced
Equipment: Bodyweight, Mat
Instructor: Lindsey Bomgren