Bodyweight HIIT Home Workout To Burn Fat Fast

Forget pummelling a side of beef or hauling an ox-cart through the Siberian snow, because when it comes to conditioning, most boxers like to keep things simple.

One of the most effective ways to build arm and abs strength without jumping up a weight class is bodyweight training, and nobody knows that better than sought-after boxing trainer Ross Enamait (rosstraining.com). 

This workout, based on the way Enamait trains his fighters, doesn’t require any kit but will tax your entire body.

And you don’t even need a pint of raw egg as a chaser – that’s what protein shakes are for.

How to do the bodyweight HIIT workout

• Do this workout two or three times a week. 
• Go straight through all the exercises, doing as many reps as possible in the time allowed. Then rest for one minute and repeat.
• Three rounds is the minimum. Five means you’re championship material.

1. Single-leg burpee x 30 secs
2. Knuckle press-up x 30 secs
3. Mountain climber x 30 secs
4. V-sit x 30 secs
5. Alligator press-up x 30 secs

Burn fat fast with this bodyweight HIIT circuit

1a. Single-Leg Burpee

Time: 30 secs

• This variation on the burpee taxes your balance and one-legged explosiveness.
• Drop into a press-up position but with one foot off the floor.
• Pop back up to standing (keeping that foot off the floor throughout), then jump and land on the same leg.
• Switch legs for the next rep. 

1b. Knuckle Press-Up

Time: 30 secs

• This press-up variation tests your triceps and gets your knuckles used to a bit of contact.
• Start in a press-up position on clenched fists.
• Lower yourself until your chest is almost on the floor, keeping your elbows in, then press back up powerfully.

1c. Mountain Climber

Time: 30 secs

• Starting in a press-up position, bring one knee to your chest, then quickly switch legs.
• Perform each rep quickly as if you’re sprinting. 

1d. V-sit

Time: 30 secs

• Lie on the floor with your arms stretched above your head.
• Brace your core.
• Bring your arms and legs up quickly so that your hands and feet meet at the top of the move.
• Lower under control.

1e. Alligator Press-Up

Time: 30 secs

• Start in a press-up position, then bring one knee forward to touch your elbow as you lower your chest to the floor.
• Walk forward with your hands, bringing your other knee forward to your other elbow.
• Continue moving forward until the time is up.

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3. Tackle this bodyweight HIIT workout from Train Wright