July 29

No Equipment Workout: 30-Minute HIIT At Home

By fitness

July 29, 2022

18 cardio workout routines at dwelling; no gear wanted for this 30-Minute HIIT At Home Workout! An intense, NO EQUIPMENT WORKOUT — from body weight squats and bounce lunges to planks and plyo push ups — these excessive depth interval coaching (HIIT) circuits will push your coronary heart fee.

Whether you’re new to at-home HIIT exercises, otherwise you’ve been doing them for years, that is an efficient 30-minute HIIT exercise you are able to do in your front room — NO EQUIPMENT wanted.

This power and HIIT exercise has decrease physique, higher physique and full-body workout routines that may construct muscle by working main muscle teams in an environment friendly means.

I actually love excessive depth interval coaching circuits as a result of they burn energy and fats by difficult you to succeed in your max coronary heart fee. Try the perfect HIIT workout routines on this 30-minute HIIT exercise at dwelling (with a particular visitor look by my husband!).

no equipment HIIT workout in my living room


What Is HIIT?

High Intensity Interval Training (HIIT) combines quick bursts of intense train with quick relaxation durations. It’s a extremely environment friendly technique to prepare as a result of ideally you're employed at your ‘all-out’ tempo for brief durations of time after which catch your breath earlier than going ‘all-out’ once more.

What Are The Benefits Of Bodyweight HIIT Training?

Bodyweight HIIT exercises are nice exercise for each rookies and superior athletes as a result of they’re environment friendly (and might be executed wherever)! HIIT is a good various to longer, steady-state cardio (like a slower-paced run) so it saves time. According to the American Council on Exercise, HIIT exercises are additionally nice for burning energy, growing endurance and constructing muscle definition.

How Often Should I Do HIIT Workouts?

HIIT exercises require you to coach in excessive depth intervals which implies it is advisable to give your physique time to recuperate between HIIT cardio exercise classes. Most trainers suggest doing HIIT exercises not more than 2-3 occasions per week (American Council on Exercise). If you’re on the lookout for a guided exercise plan with each power and HIIT exercises take a look at my Free Home Workout Plans.

This HIIT cardio dwelling exercise is designed to construct power and cardiovascular endurance whereas burning fats at dwelling. Get able to sweat and lift your coronary heart fee — no fancy health club gear required!

Workout Equipment:

No gear, simply your body weight.

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Workout Instructions:

Follow together with the guided 30-Minute HIIT At Home Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

This is an intense dwelling exercise, however I supply some modifications for varied health ranges. Take it at your tempo and lengthen relaxation durations when wanted.

Your Workout Looks Like This:

  • 6 Circuits (3 body weight workout routines per circuit)
  • Timed Intervals (30 seconds of labor per train transferring from one train immediately into the subsequent)
  • Repeat Each Circuit x2 Sets (taking a 30 second relaxation between units)

4 HIIT Exercises That Burn the Most Calories (Home Workout!)

Workout Outline


  1. Squat and Calf Raise
  2. Squat Jumps
  3. Sumo Squat Hops Front/Back


  1. Plyo Push Up
  2. Plank Hold and Partner/Wall Press
  3. Shoulder Press Jacks


  1. Plyo Lunge Jumps
  2. Reverse Lunge Knee Drive and Single Leg Deadlift
  3. Split Lunge Jumps


  1. Tricep Dip and Kick
  2. Total Body Roll Up and Jump At Top
  3. Plank Army Crawl


  1. Bound and Burpee and Hop Back
  2. Burpee and 3-Second Squat Hold
  3. Max Burpees


  1. Explosive Slams
  2. Fast ¼ Turns
  3. Sprinter Sit Up

6 Best HIIT At Home Exercises

Squat Jumps

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

man and woman performing squat jumps

How To Do Squat Jumps

  1. Start standing toes hip-width aside, knees bent in an athletic stance.
  2. Lower down right into a squat place, reducing 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.

Modification: Option to make this low influence by omitting the bounce and performing air squats.

Plyometric Push Ups

Targets: Arms, chest, shoulders, triceps and core.

man and woman performing plyometric push ups

How To Do Plyometric Push Ups

  1. Start in a excessive plank place (choice to drop to your knees). Keep weight shifted ahead, with shoulders stacked over wrists.
  2. Bend your arms to decrease down right into a push up. Lead along with your chest as your elbows fall again in the direction of your hips; neck stays according to your backbone.
  3. Once you attain the underside of your push up, explosively push again as much as the highest of your push up. The explosive push must be so nice that your palms depart the bottom.
  4. Option to clap your palms collectively between every plyo push up.

Modification: Perform an ordinary push up, taken from the knees or the toes.

Split Lunge Jump Or Split Squat

Targets: Legs, glutes, hamstrings, quads and thighs.

man and woman performing split lunge jumps or split squats

How To Do A Split Lunge Jump Or Split Squat

  1. Stand with toes hip-distance aside. Shoulders stacked over hips.
  2. Jump the left leg again right into a reverse lunge place, proper leg ahead; reducing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Land softly, then explode up, switching legs as you achieve this to deliver the left leg ahead and proper leg again.
  4. Repeat, alternating the leg that’s ahead as you go.

Modification: Option to omit the bounce and carry out alternating reverse lunges.

Plank Army Crawl

Targets: Full physique; primarily the abs, core, decrease again, shoulder, chest, triceps and quads.

man and woman performing a plank and army crawl

How To Do A Plank Army Crawl

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, palms shoulder-width aside.
  2. Hold this excessive plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  3. Then drop your left forearm to the mat. Followed by dropping your proper forearm to the mat; so that you are actually in a low plank or forearm plank place along with your shoulders stacked over your elbows.
  4. Exhale as you push your self again as much as the beginning excessive plank place; beginning along with your left arm and following along with your proper arm, whereas attempting to keep up steady hips, sq. to the bottom.
  5. Repeat this alternating forearm drop, main along with your proper hand and following along with your left hand.

Modification: Substitute incline military crawl by inserting your palms on a chair or bench; or drop to your knees for modified military crawl.


Targets: Full physique — the arms, chest, again, shoulders, legs, glutes, hips and core.

man and woman performing burpees

How To Do A Burpee

  1. Stand along with your toes shoulder-width aside, arms at your sides.
  2. Bend your knees and drop your hips as you decrease right into a squat, then place your palms on the ground immediately in entrance of your toes.
  3. Shift your weight into your palms as you bounce your toes again to softly land on the balls of your toes in a excessive plank place. Your physique ought to kind a straight line out of your head to heels.
  4. Elbows fall again in the direction of your physique as you decrease your chest in the direction of the bottom, bringing your chest to satisfy the ground. Press again up and return to excessive plank.
  5. Jump your toes up in the direction of the skin of your palms, touchdown in a loaded squat place. Then drive via your legs to blow up up, leaping into the air with arms prolonged overhead.
  6. Land softly and repeat.

Sprinter Sit Ups

Targets: Abs, core and again.

man and woman performing sprinter sit ups

How To Do Sprinter Sit Ups

  1. Start seated with knees bent and toes flat on the ground.
  2. Keeping your core engaged, lean your torso again to put flat on the bottom, sending your arms overhead and your legs lengthy.
  3. Explosively pull your torso again to an upright place to carry out a sit up whereas pulling your proper knee towards your chest and capturing the left arm ahead. (The movement seems considerably such as you’re sprinting.)
  4. Repeat for the timed interval, alternating the leg that pulls in with every rep.

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Full Body HIIT Home Workout

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