Exercise library
230 bodyweight exercises for HIIT, none needing equipment. Each one has a how-to, an easier and a harder version, and an animation you can watch from two angles. Missing one? Suggest a move.
Arms36
Push-up variations
- Standard push-upsPlank / all foursMedium
- Knee push-upsPlank / all foursEasy
- Knee push-up pulsesPlank / all foursEasy
- Hand-release push-upsPlank / all foursHard
- Diamond push-upsPlank / all foursHard
- Diamond to wide push-upsPlank / all foursHard
- Negative push-upsPlank / all foursMedium
- Low push-up holdPlank / all foursMedium
- Push back push-upsPlank / all foursMedium
- Walking push-upsPlank / all foursHard
- Push-up + child's posePlank / all foursEasy
- Push-up + shoulder tapPlank / all foursMedium
- Push-up + toe tapPlank / all foursHard
- Push-up + row + reachPlank / all foursHard
- Leg lift push-upsPlank / all foursHard
Shoulders, triceps & holds
- Pike push-upsPlank / all foursMedium
- Pike push-up holdPlank / all foursMedium
- Floor tricep dipsOn your backMedium
- Tricep dip pulsesOn your backMedium
- Tricep dip to hip thrustOn your backMedium
- Cobra push-upsFace downEasy
- Cobra press-upsFace downEasy
- Cobra pulsesFace downEasy
- Frogstand holdPlank / all foursMedium
- CommandosPlank / all foursMedium
- 1-arm commandosPlank / all foursHard
- Scapular push-upsPlank / all foursEasy
- Superman lift & pull backFace downEasy
- Superwoman arm raisesFace downEasy
- SwimmersFace downEasy
- High plank arm raisesPlank / all foursMedium
- Plank row + reachPlank / all foursHard
- Plank row to downward dogPlank / all foursMedium
- Tricep dips on couchStandingMedium
- Divebomb pushupsPlank / all foursHard
- Half-pushup to superman poseFace downEasy
Abs61
Lying crunches
- CrunchesOn your backEasy
- Butterfly crunchesOn your backEasy
- Crunch hold + pulsesOn your backEasy
- Reverse crunchesOn your backEasy
- Reverse crunch + leg liftOn your backEasy
- Bicycle absOn your backMedium
- Slow paused bicycle crunchesOn your backMedium
- Bicycle hold (right)On your backMedium
- Bicycle hold (left)On your backMedium
- Heel tapsOn your backEasy
- Sit-up + punchesOn your backMedium
- Regular ol situpsOn your backMedium
Lying core
- DeadbugsOn your backEasy
- Hollow body holdOn your backHard
- 1-leg hollow hold (right)On your backHard
- 1-leg hollow hold (left)On your backHard
- Hollow body + knee hugsOn your backHard
- Full tuck-upsOn your backHard
- Starfish crunchesOn your backMedium
- Knee hug to starOn your backEasy
- Starfish toe tapsOn your backEasy
- Leg raisesOn your backMedium
- Leg dropsOn your backMedium
- Little hip liftsOn your backEasy
- Flutter kicksOn your backMedium
- Scissor kicksOn your backMedium
- Legs in, up, and downOn your backMedium
- Russian twistsOn your backMedium
- Body twistsOn your backEasy
Planks & holds
- High plank holdPlank / all foursMedium
- Low plank holdPlank / all foursMedium
- Extended plank holdPlank / all foursMedium
- Low plank hip dipsPlank / all foursMedium
- Low plank rocksPlank / all foursEasy
- Low plank to pikePlank / all foursHard
- Dolphin planksPlank / all foursMedium
- Low plank leg raisesPlank / all foursMedium
- Right side plank holdOn your sideMedium
- Left side plank holdOn your sideMedium
- Side plank dips (right)On your sideMedium
- Side plank dips (left)On your sideMedium
- Side plank + reach under (right)On your sideMedium
- Side plank + reach under (left)On your sideMedium
- Side plank twists (right)On your sideMedium
- Side plank twists (left)On your sideMedium
- Side plank + row (right)On your sideMedium
- Side plank + row (left)On your sideMedium
- Side plank pulses (right)On your sideMedium
- Side plank pulses (left)On your sideMedium
- Side plank crunches (right)On your sideMedium
- Side plank crunches (left)On your sideMedium
- Bear holdPlank / all foursEasy
- Bear hold knee tapsPlank / all foursMedium
- Bear hold donkey kicksPlank / all foursEasy
- Plank shoulder tapsPlank / all foursMedium
- Plank walk out to walk inPlank / all foursMedium
- Plank toe tapsPlank / all foursMedium
- Plank side stepsPlank / all foursMedium
- Plank front-back walksPlank / all foursMedium
- Reverse plank climbersOn your backMedium
- Reverse plank crunchesOn your backMedium
Legs62
Squats
- Air squatsStandingMedium
- Squat pulsesStandingMedium
- In + out squat pulsesStanding · jumpHard
- 3-second hold low squatsStandingMedium
- Sumo squatsStandingMedium
- Sumo squat pulses (3x)StandingMedium
- Sumo holdsStandingMedium
- Tippy toe squatsStandingEasy
- Toe squat pulsesStandingEasy
- Squat to heel raiseStandingEasy
- Squat to calf raiseStandingEasy
- Calf raisesStandingEasy
- Squat walksStandingMedium
- Low side walksStandingMedium
- Cossack squatsStandingMedium
- Close stance squat pulsesStandingMedium
- Predator squatsStandingMedium
- Prisoner squatsStandingMedium
Lunges & split stance
- Forward lungesStandingMedium
- Reverse lungesStandingMedium
- Reverse lunge + pulse (right)StandingMedium
- Reverse lunge + pulse (left)StandingMedium
- Right split squatsStandingMedium
- Left split squatsStandingMedium
- Split squat hold + pulses (right)StandingMedium
- Split squat hold + pulses (left)StandingMedium
- Lunge front-back stepsStandingMedium
- Curtsy lungesStandingMedium
- Curtsy lunge to squatStandingMedium
- Curtsy pulses (right)StandingMedium
- Curtsy pulses (left)StandingMedium
- Toe lunge pulses (right)StandingMedium
- Toe lunge pulses (left)StandingMedium
- Lateral lunges side to sideStandingMedium
- Forward lunge right legStandingMedium
- Forward lunge left legStandingMedium
- Quad lean backsKneelingMedium
- Kneeling ups / knee downsKneelingEasy
Glutes & hamstrings
- Glute bridges both legsOn your backEasy
- Glute bridge pulsesOn your backEasy
- Right leg glute bridgeOn your backEasy
- Left leg glute bridgeOn your backEasy
- Single-leg glute bridge pulses (right)On your backEasy
- Single-leg glute bridge pulses (left)On your backEasy
- Glute bridge hold + leg raisesOn your backEasy
- Donkey kicksPlank / all foursEasy
- Donkey pulses (right)Plank / all foursEasy
- Donkey pulses (left)Plank / all foursEasy
- Straight leg kickbacksPlank / all foursEasy
- Straight leg kickback pulses (right)Plank / all foursEasy
- Straight leg kickback pulses (left)Plank / all foursEasy
- Straight leg + side kicks (right)Plank / all foursMedium
- Straight leg + side kicks (left)Plank / all foursMedium
- Side leg pulses (right)On your sideEasy
- Side leg pulses (left)On your sideEasy
- Side hamstring curls (right)On your sideEasy
- Side hamstring curls (left)On your sideEasy
- Wall sit holdStandingMedium
- Single-leg wall sit hold (right)StandingMedium
- Single-leg wall sit hold (left)StandingMedium
- Single leg dead lift RStandingEasy
- Single leg dead lift LStandingEasy
Cardio71
Jumping jacks
- Jumping jacksStanding · jumpHard
- Standing jacks (low impact)StandingMedium
- Seal jacksStanding · jumpHard
- Seal squat jacksStanding · jumpHard
- Power jacksStanding · jumpHard
- Predator squat jacksStanding · jumpHard
- Punch up jacksStanding · jumpMedium
- Jacks + side punchStanding · jumpMedium
- Chest opener jacksStanding · jumpMedium
- Plank jacks (no jump)Plank / all foursHard
- Squat step jacks (no jump)StandingHard
- Plank jacksPlank / all fours · jumpHard
- Plank jack + shoulder tapsPlank / all fours · jumpHard
Burpees
- BurpeesStanding · jumpHard
- Full burpees (chest to floor)Standing · jumpHard
- Half burpees (sprawl)StandingHard
- Step-back burpeesStandingMedium
- Step-back burpee + punchesStandingHard
- Burpee + jumping jackStanding · jumpHard
- Burpee + 2 crunchesStanding · jumpHard
- Squat burpeesStanding · jumpHard
- Half burpee + squat holdStandingMedium
- Burpees (no jump)StandingHard
- Full burpees (no jump)StandingHard
- Squat burpees (no jump)StandingHard
- Burpee + 2 crunches (no jump)StandingHard
- Bear burpeesStandingHard
- Single-leg burpees (right)Standing · jumpHard
- Single-leg burpees (left)Standing · jumpHard
- 4 lunge jumps + 1 burpeeStanding · jumpHard
Climbers & locomotion
- Mountain climbersPlank / all foursHard
- Slow & controlled mountain climbersPlank / all foursMedium
- Criss-cross mountain climbersPlank / all foursHard
- Diagonal mountain climbersPlank / all foursHard
- Low plank mountain climbersPlank / all foursHard
- Plank leg raise to climberPlank / all foursHard
- High kneesStanding · jumpHard
- Fast feetStanding · jumpHard
- Butt kicksStanding · jumpMedium
- High knees (no jump)StandingHard
- Butt kicks (no jump)StandingMedium
- Jump ropeStanding · jumpHard
- Out-out in-in quick feet jumpsStanding · jumpHard
- Bear crawlsStandingHard
- Plank side climbersPlank / all foursHard
Plyometrics & power
- Squat jumpsStanding · jumpHard
- 1 squat + 1 squat jumpStanding · jumpHard
- Pop squatsStanding · jumpHard
- Pop squat + double hopStanding · jumpHard
- Jump squat + alternating crunchStanding · jumpHard
- Squat + reach (no jump)StandingHard
- Skater steps (no jump)StandingHard
- Star steps (no jump)StandingHard
- Bodyweight thrusters (no jump)StandingHard
- Skater jumpsStanding · jumpHard
- Low skater jumpsStanding · jumpHard
- Jump lungesStanding · jumpHard
- Lunge jumpsStanding · jumpHard
- Split jumpsStanding · jumpHard
- Lunge jump + hopStanding · jumpHard
- Star jumpsStanding · jumpHard
- Squat pulse + star jumpStanding · jumpHard
- Surfer jumpsStanding · jumpHard
- Dynamic heel tapsStandingMedium
- Heel tap jumpsStanding · jumpHard
- Clap under kicksStanding · jumpHard
- Single arm bodyweight slams (right)Standing · jumpHard
- Single arm bodyweight slams (left)Standing · jumpHard
- Walk it out (inchworms)StandingMedium
- Bear walkoutsStandingMedium
- Bodyweight thrustersStanding · jumpHard