Welcome to day 9 of your Summer Sculpt Challenge! Each daily bodyweight workout is designed with a different target in mind to achieve best results. You will find the number of sets and repetitions with each exercise demonstration along with a description of how to perform the exercise. 

This HIIT session is performed in intervals of 30 seconds on and 40 seconds off (break) between rounds for each exercise. You can use an interval timer app like SIT for setting times for the rounds, action and breaks.

4 rounds X 30 secs


Stand with your legs straight and with your arms to your sides. Jump up bringing your arms above your head and spread your feet beyond hip-width apart. Jump again while lowering arms and bringing legs together.

4 rounds X 25 secs


Stand with your feet hip-width apart. Lift up your left knee to your chest and switch to lift your right knee. Continue alternating legs at a quick pace.
4 rounds X 30 secs

Stand with your feet hip width apart in a squat position. Step wide to one side maintaining the squat position, return back to the center and continue to the other side.

4 rounds X 30 secs

Start in a plank position with shoulders over your hands. Engaging your core, lift up your right knee and bring it toward your elbow. Return the right knee back to the starting position and drive the left knee up toward the left elbow.

4 rounds X 30 secs

Stand with feet hip-width apart and knees slightly bent. Lift the heel of your left foot while bringing left arm to front in a punching motion and return to the starting position. Repeat with the right side.

4 rounds X 30 secs

Place the rope behind you and turn the jump rope over your head while keeping the pace as quick as possible. If you don't have a jump rope, you can perform the exercise by skipping in place.

4 rounds X 30 secs

Position your body in a side arm forearm plank. Lower your hip toward the ground and raise to starting position. Try to maintain your core engaged.