July 1

30-Minute No Equipment HIIT Workout (Video)

By fitness

July 1, 2022




This no gear exercise at house is designed to construct power and take a look at your cardiovascular endurance utilizing simply your BODYWEIGHT. This exercise hits all of it with 16 body weight power and HIIT workout routines — from squats and soar lunges to push ups and mountain climbers.

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My aim is to make power coaching accessible for everybody — which is why I’m all about constructing power and muscle at residence.

While I like to encourage ladies specifically to achieve for heavy weights, there are occasions after I need to transfer my physique and don’t have entry to any gear. Today’s exercise mixes issues up by utilizing the resistance of your individual body weight to construct power and burn energy – no fitness center gear wanted.

woman performing a crossbody punch as part of a no equipment workout

No Equipment Workout FAQs

What Are The Best No Equipment Exercises To Build Strength And Burn Calories?

The greatest body weight exercises will problem each your power and endurance. When I create no gear, full physique exercises, I like to incorporate purposeful, complicated workout routines that hit the decrease physique, higher physique and core, all whereas getting your coronary heart fee up! Some of my favourite body weight workout routines embody push ups, squats and planks.

Are No Equipment Workouts Effective?

YES. Some of my hottest HIIT cardio exercises are body weight exercises, however you may construct power with no gear, too! In a no gear exercise, it’s vital to incorporate complicated workout routines that problem you to consider the muscular tissues that you just’re utilizing.

Build power and burn fats with this no gear exercise. This intense HIIT exercise routine will problem your complete physique whereas getting your coronary heart fee up. You want zero gear and simply half-hour to finish this exercise at residence!

This is a timed interval exercise – that means you do as many reps as doable within the ‘work’ interval. Your tempo, your tempo (rep ranges will fluctuate from individual to individual).

Workout Equipment:

None! Just your body weight.

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Workout Instructions:

Follow together with the guided No Equipment Workout: Intense HIIT on YouTube, led by private coach Lindsey Bomgren.

Your Workout Looks Like This:

  • 4 Circuits (every circuit accommodates 2 power workout routines and a couple of HIIT workout routines)
  • Timed Intervals (full 30 seconds work per train, 10 seconds relaxation)
  • Repeat Each Circuit x 2 Sets

Best Full Body Bodyweight Exercises for Summer!

Workout Outline

CIRCUIT ONE: Legs
1. Squat and Calf Raise
2. Squat Jumps
3. Pass Through Lunges
4. Lunge Drops

CIRCUIT TWO: Arms
1. 1.5 Push Ups
2. Burpee and Two Jabs
3. Walk Out Plank
4. Walk Out Plank and Hop In

CIRCUIT THREE: Total Body
1. Sumo Squat Lunge Combo
2. Wide/Narrow Squat Jump
3. Lateral Lunge and Crunch
4. Skaters

CIRCUIT FOUR: Abs and Core
1. Side Plank Hold
2. Four Mountain Climbers and Open to T
3. Side Plank Hold
4. Boat Pose Hold and Knee / Toe Reaches

12 Best No Equipment Exercises

Squat And Calf Raise

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a squat and calf raise at the bottom of the squat

How To Do A Squat And Calf Raise

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged.
  2. Lower down right into a squat place, decreasing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  3. At the underside of the squat, carry out a calf elevate by rising onto your toes and holding for a minute.
  4. Lower your heels so that they’re flat on the mat once more, then drive via your heels to face tall, squeezing your glutes.

Squat Jumps

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

woman performing squat jumps as part of no equipment workout

How To Do Squat Jumps

  1. Start standing ft hip-distance aside, knees bent in an athletic stance.
  2. Lower down right into a squat place, decreasing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  3. Then explode up out of the squat, leaping into the air.
  4. Land softly in a deep squat and repeat.

Pass Through Lunges

Targets: Legs, hamstrings, quads, glutes, abs and core.

woman performing pass through lunges or a reverse lunge into a front lunge

How To Do Pass Through Lunges

  1. Start standing, ft shoulder-width aside, knees barely bent. 
  2. Step your proper leg again right into a reverse lunge, decreasing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the bottom.
  3. Then squeeze your left leg glute, driving your again, proper leg ahead to face tall.
  4. As you accomplish that, “pass through” and instantly carry out a entrance lunge by stepping the appropriate leg ahead, decreasing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the bottom.
  5. Then, drive off the entrance proper heel to face tall and repeat the motion of reverse lunge right into a entrance lunge.

Lunge Drops

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

woman performing lunge drops

How To Do Lunge Drops

  1. Start standing ft hip-distance aside, slight bend in your knees and core engaged.
  2. Jump your proper foot again right into a reverse lunge, aiming for 90-degree angles in every knee.
  3. Then, carry out a “lunge jump” by exploding up from the cut up lunge place, bringing each ft collectively as you stand tall.
  4. This is one rep. Repeat, “dropping” or leaping the appropriate foot again right into a reverse lunge place for your entire set.

1.5 Push Ups

Targets: Chest, shoulders, triceps, again, abs and core muscular tissues.

woman performing 1.5 push ups

How To Do 1.5 Push Ups

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers. Pull your kneecaps up in direction of your stomach, ft hip-width aside.
  2. Hold this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  3. Slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips (not out to the edges).
  4. Once on the backside of your push up, exhale as you push again up midway so your elbows are nonetheless barely bent.
  5. Slowly decrease your chest down in direction of the bottom once more.
  6. Then, as soon as on the backside of your push up once more, exhale as you push again up into excessive plank place.

Burpee And Two Jabs

Targets: Total physique — legs, hip flexors, calves, arms, shoulders, again, abs and core.

woman performing a burpee and two jabs

How To Do A Burpee And Two Jabs

  1. Start standing in an athletic stance, knees bent, prepared to maneuver.
  2. Perform a burpee by planting your arms on the mat and leaping your ft again to a excessive plank place. Immediately soar your ft again in and drive via the heels to face tall.
  3. Bring arms or knuckles as much as “defend” your face in a guard place.
  4. Perform two crossbody jabs. With your left arm, “jab” ahead in direction of the entrance of the room. Pull your left arm again to your defensive place.
  5. Then, along with your proper arm, “jab” ahead in direction of the entrance of the room. Pull your proper arm again to your defensive place.

Walk Out Plank

Targets: Hamstrings, decrease again, shoulders, hips, glutes and core.

woman performing a walk out to high plank

How To Do A Plank Walk Out

  1. Start by standing along with your ft hip-width aside; arms at your sides.
  2. Hinge ahead, urgent your hips and butt instantly again, soles of your ft stay flat on the mat if doable. Reach your fingertips to the mat and slowly stroll out to a excessive plank place along with your arms on the ground.
  3. Find a excessive plank, palms flat on the mat, shoulders stacked over wrists, core engaged, making a straight line out of your head to your heels.
  4. Hold for a second, then stroll your arms again to satisfy your ft and stand tall.

Sumo Squat And Lunge

Targets: Quads, glutes, hips and adductors (internal thigh muscular tissues).

woman performing a sumo squat and lunge

How To Do A Sumo Squat And Lunge

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance).
  2. Bend your knees to decrease down right into a sumo squat, pushing knees out in direction of your pinky toes. Think about making an attempt to remain as little as doable via this complete motion.
  3. Rotate your hips to the appropriate as you drop your again left knee right into a lunge place, each knees bent at 90 levels and your entrance proper leg parallel to the bottom. Toes pivot to comply with hips.
  4. Push via your entrance proper foot to face and pivot your hips again to middle; returning to a low sumo squat place.
  5. Then rotate your hips to the left and repeat this lunge, sumo squat sample.

Lateral Lunge And Crunch

Targets: Legs, quads, outer glutes (gluteus medius), internal thighs (adductors), hips, obliques and core.

woman performing a lateral lunge and crunch

How To Do A Lateral Lunge And Crunch

  1. Start standing, ft hip-width aside, barely bent knees.
  2. Step your proper leg out to the aspect as you push your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat along with your proper leg whereas your left leg stays straight.
  3. Then, drive off your proper foot to reverse the motion, pushing again to middle.
  4. As you stand tall, carry out a crunch by rotating your torso barely, pulling the appropriate knee as much as meet your left elbow.
  5. This is one rep. Repeat, instantly stepping the appropriate foot out right into a lateral lunge once more.

Skaters

Targets: Legs, glutes (outer gluteus medius), quads, hamstrings, hips, calves and core.

woman performing skaters or lateral bounds

How To Do Speed Skaters

  1. Start standing in an athletic stance, ft hip-distance aside, knees barely bent, core engaged.
  2. Push off your proper foot to certain laterally to the left, touchdown in a loaded skater place in your left foot. Left knee bent, proper leg monitoring behind your left foot in a skater place.
  3. Then, drive off your planted left foot to certain laterally again to the appropriate. Landing softly in your proper foot. Right knee bent, left leg monitoring behind your proper foot a skater place.
  4. Continue this alternating side-to-side lateral certain.

Four Mountain Climbers And Open To “T”

Targets: The complete core with an emphasis on the obliques. Your quads, shoulders and arms are additionally engaged.

woman performing 4 mountain climbers and open to T

How To Do Mountain Climbers And Open To “T”

  1. Start in excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers.
  2. Hold this excessive plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  3. Then carry out 4 mountain climbers or crossbody knee drives — pulling proper knee in direction of left elbow and left knee in direction of proper elbow. Repeat this movement at a fast tempo, as if ‘running’ in a plank place.
  4. Then, maintain excessive plank, holding your core steady. Flex your core and open right into a aspect plank as you pull your proper hand overhead. Hold this place for a second as your physique mimics a sideways “T” form. Hips excessive and obliques turned on.
  5. With management, decrease the appropriate hand again right down to the mat as you come back to the beginning place.

Boat Pose Hold And Reach

Targets: Abs, core, hip flexors and internal thighs. Also an important stability problem to extend posture.

woman performing a boat pose hold and heel reach as part of a no equipment workout

How To Do Boat Pose Hold And Reach

  1. Sit on the mat in your sitting bones, legs bent at 90-degrees, ft flat on the ground.
  2. Tilt your hips ahead, rounding via the backbone as you pull your navel in direction of your backbone (making a ‘C’ form along with your higher physique). Keeping your shoulders down and the crown of your head in direction of the ceiling.
  3. Engage your internal thighs and core to carry your ft off the mat to about knee top.
  4. Option to maintain your arms behind your knees, or improve the depth by releasing your arms from the again of your legs, bringing your arms parallel to the ground.
  5. Then, pull the knees in in direction of your chest as you attain your fingertips to your toes or heels.
  6. Sit again once more, pulling the arms away from the ft and repeat.

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