This Bodyweight HIIT Workout Builds Strength and Mobility at the Same Time

There are some situations where you absolutely shouldn’t multi-task—texting while driving, scrolling Hinge while on a Hinge date (happens more than you’d think), and the list goes on—but when it comes to working out, working on your strength and mobility at the same time is simply efficient. In this episode of Trainer of the Month Club,  expect a bodyweight mobility workout with exercises that build on squats, deadlifts, and side planks to help you build strength while also get a stretch in. “Today we’re doing a full body strength and mobility workout,” says coach Kat Atienza, co-owner of Session. “So we’ve got two circuits, three movements in each one.” All these movements can be done by using bodyweight alone. “We’re going to go through each circuit three times through. Our work time is 45 seconds on, 15 seconds to rest and transition,” she explains. Ready to get started? Watch the video and follow along below.

Circuit 1

Squat to knee drive: Perform a squat. As you come up, lift one leg up so that your knee is in line with your hips. Stabilize in the standing leg. Then go down into another squat, and repeat with the opposite leg. “Notice every time I stepped down, I’m not shifting my weight just into one side, my weight is distributed evenly in both heels,” says Atienza.  Continue alternating legs until time is up.

Push-up to world’s greatest stretch: Start in a high plank. Lower yourself down into a push-up. Exhale as you press yourself back up. At the top of your push-up, step your right leg forward so that your foot is in line with your hands. From this low runner’s lunge position, press your left hand into the ground and rotate your body to the right as you raise your right hand up toward the ceiling. You should feel the stretch in your hip. Return to the top of your push-up, and repeat with your left leg. Continue until time is up.

Glute bridge to sit-up: Lay on your back and set up for a glute bridge by bending your knees and placing your feet flat on the floor. Press into your heels and drive your hips up. Lower your hips back down. Perform a second glute bridge. When you come down, keep your feet where they are and raise your arms straight up into the air. Perform a two sit-ups. That’s one rep. Repeat until time is up.

Complete three rounds before moving on to set two. 

Circuit 2

Reverse lunge to single-leg deadlift: Start in a standing position with your feet hip’s-width distance apart. Step one leg back and bend your knee to perform a reverse lunge. Both knees should be making a 90-degree angle. Press into your front foot and stabilize on your standing leg as you bring your back leg in line with your front leg, keeping your foot off of the ground. Send your hips back and lift your leg so that you create a capital “T” with your body. Return to the starting position. Repeat on the same leg until time is halfway up, then switch legs.

Hinge Ws: Push your hips back. As you do so, raise your arms up so that they are in line with your ears. Pull your elbows down to create a “W” shape, then straighten your arms again. Return to standing. “You should really feel that engagement in your hamstrings,” says Atienza. Repeat until time is up.

Side plank to knee-drive + leg lift: Start in a strong side plank position. Make sure your elbow is stacked under your shoulder. Drive your top knee up toward the chest, making sure to stay in that strong side plank. Bring your knee back down so that you’re back in a side plank. Lift the top leg up until you feel engagement in your glute. Lower back down. Stay in the side plank and repeat the knee drive and leg lift. Switch sides halfway through.

Complete three rounds. 

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