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Bodyweight Workout

Try this HIIT workout when you are on the go and no access to equipment.

By: Mitch Kramer

This workout focuses on keeping your heart rate up to improve cardiovascular fitness. In this quick, but efficient workout, you will complete multiple full-body exercises through a circuit for a specific duration of time with minimal rest. This workout is great for everyday go-getters and athletes alike. Want to improve endurance in a short amount of time? This is for you.


15 yards or 15 seconds each:

  • Toe and Heel Walk

  • Skip

  • Side Lunges

  • Open/Close Saddles

  • Instep lunges x15 yards

  • Side Shuffles (staying low)


  • Scorpions: 6 each leg

  • Scissor Hops: 15 seconds

  • Quadruped Donkey Kicks: 10 each leg

  • Quadruped Straight Leg Kicks: 10 each leg


  • Jog for 1-5 minutes


Set a timer for 5-8 minutes. Perform as many rounds as possible in that timeframe. Take minimal to no rest in-between exercises. If your form starts to breakdown, take a quick breathe or two.

  1. 20 Seal Jacks

  2. 10 Push Ups

  3. 20 Cross-Body Mountain Climbers

  4. 5 Squat Jumps

  5. 10 Alternating Stepping Lunge

  6. 5 Burpees

  7. 10 Skater Jumps

  8. 10 Sit-Ups

Resistance Bands

Resistance bands are incredibly convenient for workouts due to their portability and versatility. They can be easily carried anywhere, allowing you to exercise effectively at home, in the gym, or even while traveling. Additionally, resistance bands offer a wide range of resistance levels, making them suitable for various fitness levels and exercises.

If there is one piece of equipment you should have, it is resistance bands! Easy for home use and to bring with you on the go. Resistance band strength, mobility, and stretching exercises are a staple in our program and should be in yours too. Bands are available in the majority sporting good stores and online shops. We also offer our BRF Resistance Bands on our website! There are two different packs available that come in travel packs, making them easy to throw into you bag when you are on the go.

BRF Resistance Band Shop:


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