Bodyweight HIIT Workout

Dive Bomber Pushups

The dive bomber pushup is an upper-body, strength-training and cardiovascular exercise that challenges you by forcing you to utilize your body weight as resistance. It is an excellent exercise if you are looking to develop strength in your chest, triceps, shoulders and abs.

The dive bomber pushup is a focuses on the same muscle groups as regular pushups, but it requires a higher level of synchronization and overall strength. Combining this with a burpee and a finishing jump make this a complete Bodyweight HIIT Workout.

Bodyweight HIIT Workout

Step By Step Instructions

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  • To correctly perform a dive bomber pushup and combine it with a burpee, place your hands and feet on the surface with your hips raised toward the ceiling.
  • Bend your elbows to drop your shoulders closer to the surface, and then guide your chest forward just above the ground so that your body is corresponding to the floor.
  • Extend your arms to drive your head skyward until they are completely straight. Your legs should remain straight as well and your hips should be positioned just a few inches above the ground.

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  • Return to your original position by reversing the movement, guiding your chest down and just above the surface to bring yourself back to an inverted “V” shape.
  • To complete the burpee, bring your legs back beneath your body and into the squatting position.
  • From here, you can either jump up with your legs straight and your arms raised vertically in the air or you can perform a tuck jump, bringing your knees to your chest.

For Beginners and Experts

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Dive bomber pushups are a very challenging exercise and combining them with a burpee only makes this challenge more difficult. Factor in the 80-100 yards of running immediately following your 10 reps and you can count on

being completely gassed. To modify the exercise and decrease its difficulty, widen your feet out even further when performing the pushup. This places more of your body weight onto your feet, which will take some of the pressure off of your arms. If you are more advanced and wish to increase the difficulty, try performing each rep at a quicker rate. If that doesn’t do the trick I would suggest using a weight vest for more resistance.

Beginner Alternative – Hindu Pushups

If you are still developing strength to perform dive bomber pushups you can integrate Hindu pushups into your workout as an alternative. The Hindu pushup is very comparable to the dive bomber pushup, only rather than guiding your chest back to the floor to return to the starting position of the pushup, you would keep your arms fully extended while only pushing your hips back to return to the inverted “V” shape starting position.

Bodyweight HIIT Workout


This workout is designed to test your entire body. It focuses strongly on your upper body in the beginning stages by targeting your shoulders, chest, triceps and core. Completing the burpee and finishing jump forces you to utilize your legs while also challenging your cardiovascular endurance. The 100 yard run at the end of each set should be followed by a 60 second rest, give or take. Don’t be discouraged if you are sucking wind right away. You’re supposed to be. Push through this Bodyweight HIIT Workout and you will be well on your way to a higher level of physical fitness.


Check out the pictures above for a look at how I perform Dive Bomber burpees. You can also click on the link below to watch me perform 3 repetitions of a Dive Bomber burpee with a tuck jump on my Youtube channel: