3 Fun HIIT Workouts You Can Do Anywhere (No Equipment Needed!)
These three at-home or on-the-go HIIT workouts are perfect for getting a great workout, even if you’re stuck indoors or on the go. They require no equipment and each takes only 12 minutes to complete. Remember, the key is to work hard during each exercise for the workout to be effective.
Crush Your Fitness Goals at Home with These 3 Quick HIIT Workouts (No Equipment Needed!)
Looking to torch some calories and get your heart pumping without leaving the comfort of your home? Look no further! These three HIIT workouts require zero equipment and only 12 minutes each, making them perfect for busy schedules.
Whether you’re a seasoned gym rat or just starting your fitness journey, these routines offer a variety of exercises to challenge all levels. From explosive jumps and squats to core-engaging planks and V-ups, there’s something for everyone.
Ready to sweat? Jump in and choose your HIIT workout:
- Quick Sweat HIIT: Blast fat with jump lunges, reptile push-ups, and high knees.
- AMRAP Challenge: Push your limits with high knees, air squats, burpees, and diamond push-ups.
- Backyard Blast: Take your workout outdoors with burpees, dive bomber push-ups, side lunges, and V-ups.
So ditch the excuses and get ready to feel the burn! Remember, consistency is key, so choose a workout you enjoy and aim to complete it regularly for optimal results.
1. Quick Sweat Workout:
Set an interval timer for 18 rounds of 10 seconds rest and 30 seconds work. Perform one exercise per work interval and rest during the rest intervals. Complete the entire circuit for a challenging 12-minute workout.
- Jump Lunges: Explosively jump and switch legs in mid-air, landing with the opposite leg forward. Keep your core engaged and focus on form.
- Reptile Push-Ups: Start in a push-up position. As you lower, bring one knee towards your elbow without touching the ground. Push back up and repeat on the other side.
- High Knees: Run in place while driving your knees as high towards your chest as possible. Pump your arms and focus on speed.
- Pistol Squats: Stand on one leg and lower yourself down as if sitting in a chair. Hold onto a chair for support if needed.
- Snowboarder Jumps: Squat low, touching one hand to the ground. Jump up, rotate 180 degrees, and land on the opposite side. Repeat quickly.
- Plank Pike Jumps: Start in a plank position. Jump your feet up to one side, then quickly switch to the other side. Maintain a fast pace.
2. AMRAP Challenge Workout:
Set a timer for 12 minutes and complete as many rounds as possible (AMRAP) of the following circuit:
- 100 High Knees: Run in place, driving your knees as high as possible.
- 30 Air Squats: Squat down as if sitting in a chair, keeping your core engaged and weight on your heels.
- 10 Burpees: Squat, jump back into a plank, lower your chest, jump your feet back to your hands, and jump up with a clap.
- 10 Diamond Push-Ups: Perform a push-up with your hands close together in a diamond shape. Modify on your knees if needed.
- 10 V-Ups: Lie on your back and simultaneously raise your arms and legs to meet in the air. Lower back down and repeat.
3. Backyard Blast Workout:
Set an interval timer for 18 rounds of 10 seconds rest and 30 seconds work. Perform one exercise per work interval and rest during the rest intervals. Get outside and enjoy the fresh air while completing this challenging circuit:
- Burpees: Perform a full burpee, including a squat, plank, push-up, and jump.
- Dive Bomber Push-Ups: Start in a downward dog position, lower your chest to the floor, then push up to an upward dog before returning to downward dog.
- High Knees: Run in place, driving your knees as high as possible.
- Side Lunges: Lunge to one side, aiming to touch your butt to your calf. Stand back up and repeat on the other side.
- Repeat High Knees: Keep the intensity high!
- V-Ups: Lie on your back and raise your arms and legs simultaneously, trying to touch your toes.
Do you need some workout equipment? or More inspiration?
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