Bodyweight HIIT the Core Travel Workout

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With the holidays quickly approaching, I find myself with less and less time for a workout. I mentioned last week that I would be traveling all over for Christmas. While I’m traveling, I like to sneak in workouts whenever I can. My go-to in these situations is a bodyweight HIIT style workout.



HIIT stands for High Intensity Interval Training. Studies show that it is more effective at burning fat than hours on the treadmill. This is because it allows you to push hard for longer during a workout thanks to the programmed rest breaks and takes you body longer to recover afterwards.

HIIT is also great because you can get in a solid without with limited to no equipment. For this workout, I decided to use absolutely no equipment. This way  you can squeeze it in whenever you have time. It can take anywhere from 10 to 30 minutes, depending on how many rounds you complete.

The work-to-rest ratio is going to determine how hard this workout it. If you’re newer to working out, or want to take it a little easier, keep the work-t0-rest ratio even. For example, 30 seconds on, 30 seconds off. If you’re more advanced, decrease your rest and increase you work. This could be 40 seconds on, 20 seconds off.

Keeping track of the timing during HIIT workouts is the hardest part. To help with this I like to use the Interval Timer app. You can set the work-to-rest ratio however you want. Then all you have to do is listen for the beeps and you’re good to go.

HIIT the Core

Complete 20 seconds work, 10 seconds rest of each group. Then take 30 seconds rest before moving onto the next group. One round of Group A, B, and C should take 10 minutes. Complete 1-3 total rounds for a workout lasting 10 to 30 minutes!

*For example, in group A you will complete 20 seconds of mountain climbers, rest 10 seconds, then 20 seconds of hollow rock hold, following by another 10 seconds rest. You will then cycle through those 2 moves twice more before resting 30 seconds and moving onto Group B.*

*Demos of the moves are linked below the image!*

HIITGroup A:

Mountain Climbers

Hollow Rock Hold

Group B:

Half Burpees

Plank Hold

Group C:

Star Jumps

Star Crunches

What is your ideal workout length? Let me know in the comments!


Hey! I’m Emily. The cat-loving, beer-drinking, positivity enthusiast behind Get Well With Em! I help women overcome perfectionism through easy recipes with limited ingredients and prep, and workouts using minimal equipment!

7 thoughts to “Bodyweight HIIT the Core Travel Workout”

  1. I love HIIT workouts! So much packed into a short amount of time, and you feel like you can push through because then you’re moving onto the next thing. Pinning this workout for later!

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