We’ve all been there - feeling like we’ve got the world by the medicine balls. It’s a great feeling! Healthy eating - check. Consistent workouts - check.  Working toward personal goals - check. Generally feeling pretty bad ass. Life is going pretty dang well, and we’re digging it.

*Play the reel of you high fiving yourself.*

It doesn’t take much for that feeling of killing it to come to a screeching halt. Cue the long business trip, family visiting from out of town or the week-long beach vacay where you consumed more pina coladas than your body weight. Life happens (as it should!) It’s all part of the journey.  

We know there’s nothing quite like getting ALTR’d in the ALTR studio. Sweaty high fives from the ALTR Army, those beats, the group mojo and hanging on to every word waiting to hear the sweet, sweet sounds of “3-2-1 Rest." Absolutely. We love it too.  

But life’s adventures await you, right? One thing that doesn’t have to be sacrificed when you’re on your journey is your HIIT workout. This afterburn effect is yours for the taking. Let’s HIIT the road Jack.

HIIT Bodyweight Workout for the Road

No equipment needed. Perform each exercise at 100 percent effort, with 30 seconds of rest in-between. Repeat every other day with the goal of completing it faster each time. 

  • 50 Butterfly Sit Ups
    • Lay on your back with the soles of your feet together and your knees open 
    • Extend your arms toward the back of the room
    • Sit all the way up and keep your arms over head, then lay back down
    • Repeat
  • 40 Jump Squats
    • Step your feet just wider than your hips with your heels in and toes out
    • Get low and touch the ground, then jump high and reach your arms toward the ceiling
    • Repeat
  • 30 Elbow to Knee Push-Ups
    • Press your hands into the floor wider than your shoulders
    • As you lower down for a traditional push-up, bring your right knee to your right elbow, then press back up to a plank position
    • On your next push-up, bring your left knee to your left elbow, then press back up to a plank position
    • Continue to alternate legs as you complete 30 push-ups
  • 20 Tuck Jumps
    • Step your feet hip width distance apart and squat low
    • Jump up and drive both knees up toward the ceiling. As you do, slap your hands against your quads
    • Land lightly on your feet and repeat
  • 10 Tricep Dips
    • Sit on your booty with your feet hip width distance apart
    • Press your palms into the floor behind your booty with your fingers pointing toward your booty
    • Press into your hands and heels to lift your hips and booty off the ground
    • Bend your elbows toward the back of the room and lower your hips up and down
  • 30 second Burpees
    • Start with your feet hip width distance apart. Jump in the air and reach your arms toward the ceiling
    • After your jump, lower down to a frog position. Step your feet back to a high plank
    • From your plank, lower all of the way down onto your belly
    • Jump your feet back to a frog position, and jump once more
    • Repeat this series as fast as you can
  • 30 second Super Man Hold
    • Lay on your belly with your arms extended forward and your legs extended backward
    • Lift your arms and feet up off the ground and hover 
    • Squeeze your shoulder blades together and pull your shoulders down your back
    • Tuck your chin to lengthen your neck
  • 30 second Hollow Hold
    • Lay on your back and extend your legs up in the air (squeeze your feet together when you do this)
    • Extend your arms back behind you and lift your shoulders up off the floor
    • Lower your legs down. Stop when your low back becomes unsteady (should be 6 inches to 18 inches off of the ground)
    • Press your low back into the floor and hold
  • 30 second Alternating Lunge Jumps
    • Step your right leg forward into a forward lunge (ensure your front knee is stacked over your front ankle and your back knee is hovering just slightly off the ground)
    • Press into your heel and jump to switch your lunge (you should land with your left leg forward and your right leg back, with your front knee stacked over your front ankle and your back knee hovering slightly off the ground)
    • Continue to jump and switch your legs
    • Option to step forward and back instead of jumping

Life’s yours for the taking, ALTR Army. We salute you. Now, get to work.