42329549 - front view of a muscular couple doing planking exercisesThe right weight lifting regimen can transform your body by building and sculpting sexy muscles, but there’s a common misconception that weight lifting is the only way to achieve attractive muscle contour. When you’re on vacation, traveling, or just looking for a change in your routine, it’s actually possible to sculpt muscle using nothing except your own body weight! As proven by popular workout plans like Shaun T’s Insanity, the body can look pretty darn good without ever touching a single weight.

What is High Intensity Interval Training (HIIT)?

High intensity interval training has become a very popular workout method because it takes the concept of standard interval training and significantly raises the bar. Rather than an activity like running a steady 6.0 on the treadmill or working on the stair stepper, HIIT alternates between intense bursts of activity and then short periods of rest. This pattern helps the body continue to burn fat long after the workout is over by seriously revving the metabolism. If you maintain a consistent HIIT schedule, you’ll be able to watch the fat practically melt off your body, making way for more defined muscle.

What is Body Weight Resistance?

Rather than lifting weights, you just need to use your body as the resistance. So instead of bicep and tricep curls, you can drop down into a variety of push up forms. Rather than the leg machines at the gym, you can stand in front of the mirror and perfect your squat. When you get creative and follow the experts, these body weight resistance techniques can produce results without the weights.

The Magic of HIIT and Bodyweight Resistance Combined

The real body transformation occurs when you utilize HIIT and bodyweight resistance combined. Take this example: 30 seconds of burpees, 30 seconds of squat jumps, 30 seconds of run-lunge combo, and 30 seconds of mountain climbers, without any breaks. After than two minutes is over, you catch your breath for 30 seconds and begin the process again, and then once more. That type of HIIT is also using natural body weight resistance to push your muscles to their limits. When you complete multiple such circuits on a regular basis, the results will be undeniable.