There are 4 Tabata type bodyweight workouts in the General discussion forum at the Spark team Resistance Band and bodyweight training. They are identified as Kick Ass Workouts I-IV. There are also three bodyweight circuits in that forum you might want to look at..
It's great that you differentiate between interval training and HIIT which are two different animals. If you are not conditioned, I would suggest holding off on the HIIT training until you build a decent fitness base. True HIIT training is extremely demanding. Progression is key.
You can get in good shape using intervals with bodyweight and with bands, dumbbells, etc. If you are looking for specific routines or something you can follow along with at home, Bodyrock.tv is free and can be modified depending on your fitness level. The website is a little over the top, but if you can get past that stuff, the workouts are always changing and they have a large archive to choose from. They do use some equipment you may not have but you can always substitute with a different exercise. The workouts are generally 12 - 20 minutes and I think there may be a sparkteam for it.
I know I've found others on exercise.about.com, bodybuilding.com, etc. There are tons of them out there.
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14 1/9/13 3:20 P
"What do you have access to as far as equipment goes? At home or at the gym? Are you training currently?"
hi there, i have weights, resistance bands and mainly i use body weight i guess, things i have been doing is tony horton 10 min trainer, and my own circuit training, i was doing training 3 times a week last year for about 8 month, kinda stopped over december but starting again this week...
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