10 Minute BYE BYE BELLY FAT HIIT Bodyweight Workout
Follow Along HIIT Bodyweight Workout
On today’s episode of Live Lean TV, I’m taking you through a 10 minute, HIIT bodyweight workout called, Bye Bye Belly Fat.
This is a real-time, follow along workout.
Simply click play on the video above, then follow along with me, rep for rep, for the first 10 minute round of this HIIT bodyweight workout.
If you want to continue training with me, simply restart the video and finish up to 5 total rounds!
Enough talk, take off your shirt, and let’s get into it!
10 Minute BYE BYE BELLY FAT HIIT Bodyweight Workout:
Here’s how this HIIT bodyweight workout is structured:
Total time:
10-50 minutes depending on how many rounds you complete. Each round takes approximately 10 minutes.
Rest:
- No breaks between exercises within the circuit.
- 15-25 second break between circuits.
Rounds:
If you’re up for it, you can do up to five rounds.
- BEGINNER: Complete 3 rounds
- INTERMEDIATE: Complete 4 rounds
- ADVANCED: Complete 5 rounds
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Push Up
Reps: 15
Rest: as little rest as possible.
Coaching cues: get down on the ground and complete 15 push ups with good form. Focus on keeping your body as straight as a board and push the ground away from you. After finishing the 15 reps, get back to your feet and move on to the next exercise. No rest, or as little rest as possible, depending on your fitness level.
A2. Walking Prisoner Lunge
Reps: 12 reps/leg (24 reps total)
Rest: as little rest as possible.
Coaching cues: Place your hands behind your head and complete 12 reps per leg. When counting your reps, I suggest you count 1 (left foot), 1 (right foot), 2 (left foot), 2 (right foot), all the way up to 12 rather than 1,2,3,4 all the way up to 24. From a mindset perspective, it’s easier to complete 12 reps than 24 reps.
A3. Jumping Jacks
Reps: 35
Rest: as little rest as possible.
Coaching cues: Aim for full extension of your arms overhead so your fingers touch each other. After these 35 reps, the sweat should be coming down. That’s 3 exercises complete, with 7 more to go!
A4. Forearm Plank
Reps: 60 seconds
Rest: as little rest as possible.
Coaching cues: Get back down on the ground and focus on keeping your core tight and form on point. Think about these coaching cues. Your forearms should be pressed into the floor with your elbows directly below your shoulders. You can even open up your hands and press your palms into the floor. Contract every muscle in your body by firing up your abs, glutes, hamstrings, and quadriceps. Your abs should be so tight that if someone was to hit you in the stomach, their hand would break.
Ensure you keep your neck neutral and your hips straight with your body. Your hips should not be piked in the air, nor should they be sagging. Keep everything tight, with your abs are sucked in, pulling your belly button to your spine. Once your form is on point, begin to think about something else, as holding the plank for 60 seconds can be boring and monotonous.
A5. Pull Up
Reps: 8 reps
Rest: as little rest as possible.
Coaching cues: Focus on full extension of your arms at the bottom of the pull up, and keep your legs straight if you have room. No kipping. If you can’t complete 8 pull ups, modify it by completing assisted pull ups, or simply jump up, grab the pull up bar, then slowly lower yourself back down. If you lose count of how many reps you did, it’s always better to do too many reps (call them bonus reps), than not enough reps. Don’t cheat yourself.
A6. Speed Squat
Reps: 45 seconds
Rest: as little rest as possible.
Coaching cues: Focus on fully extending the hips as you come up to get a fast contraction in the glutes. Then immediately lower back down into the squat, keeping your core contracted the entire time. Don’t forget to breath. Exhale on the way down, inhale on the way up.
A7. Inverted Row
Reps: 30 seconds
Rest: as little rest as possible.
Coaching cues: You can complete this inside of a squat rack. Focus on squeezing your shoulder blades back and together as if you’re trying to hold a pencil between your shoulders blades. Slowly lower yourself back down.
A8. Mountain Climbers
Reps: 20 reps/leg (40 reps total)
Rest: as little rest as possible.
Coaching cues: Again, when counting your reps, I suggest you count 1 (left foot), 1 (right foot), 2 (left foot), 2 (right foot), all the way up to 10 rather than 1,2,3,4 all the way up to 20. Keep your form tight. Sloppy reps do not count. If you find your reps are getting sloppy, take a quick breath, and do it over again.
A9. Hand Walkout
Reps: 6 reps
Rest: as little rest as possible.
Coaching cues: Walking your hands out, then walking them back in, counts as 1 rep. Walk your hands all the way in to tap your toes, aiming to keep your heels down as you do it.
A10. Burpee
Reps: 15 reps
Rest: as little rest as possible.
Coaching cues: Finish off strong with burpees! This is the regular variation of the burpee with no push up and no jump.
That’s 1 round completed.
Rest:
- 15-25 second break between circuits.
Rounds:
If you’re up for it, you can do up to five rounds.
- BEGINNER: Complete 3 rounds
- INTERMEDIATE: Complete 4 rounds
- ADVANCED: Complete 5 rounds
That’s the 10 Minute BYE BYE BELLY FAT HIIT Bodyweight Workout
Awesome job Live Leaner.
The sweat brings the results!
Don’t be afraid to get outside your comfort zone as that’s where all of the results are.
I can already feel my belly getting tighter after just one round.
That’s why we call this one the, Bye Bye Belly Fat bodyweight workout.
Hopefully you enjoyed today’s workout.
This is actually a workout from our TeamLiveLean.com group coaching platform.
We just revamped the entire site so it’s now mobile-friendly.
Have your phone with you, and if you don’t know how to do an exercise from one of the workout programs, simply click on the exercise video demo to learn how to get the most out of each exercise, safely.
No more guess work how many reps, sets, or how fast or slow you should complete the exercise.
Everything is covered in the workout programs!
This is an example of a bodyweight workout but we also have gym workouts with weights as well.
We have something for everyone!
After you finish the Team Live Lean workout of the day, head on over to the exclusive Team Live Lean Facebook group and share your post-workout selfie with the other members.
It’s a great community of like-minded people keeping each other accountable.
Also, follow along with the daily meal plans and cooking videos.
We 100% hooked up all the members.
The rest is up to you!
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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