3 High-Energy HIIT Workouts You Can Do Anywhere — No Equipment Needed!
Looking for a quick, effective way to torch calories and build strength — all from your living room, backyard, or even a hotel room? These 3 no-equipment HIIT workouts are perfect for busy people who want to stay active without investing in fancy gear or a gym membership. Each one clocks in at just 12 minutes, making them easy to squeeze into your day. Let’s get moving!
Crush Your Fitness Goals at Home with These 3 Quick HIIT Workouts (No Equipment Needed!)
Crush Your Fitness Goals at Home with These 3 Quick HIIT Workouts (No Equipment Needed!)
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.
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:Â Blast fat with jump lunges, reptile push-ups, and high knees.
- AMRAP Challenge:Â Push your limits with high knees, air squats, burpees, and diamond push-ups.
- Backyard Blast:Â 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.
3 Fun HIIT Workouts You Can Do Anywhere (No Equipment Needed!)
Short on time or equipment? These 3 HIIT workouts are perfect for squeezing in an intense, full-body workout in just 12 minutes. Scroll through, watch the demos, and let’s HIIT it!
🔥 Workout 1: Quick Sweat HIIT
Timer: 30 sec work / 10 sec rest — repeat for 3 rounds
Launch Timer- Jump Lunges
- Reptile Push-Ups
- High Knees
- Pistol Squats
- Snowboarder Jumps
No video available – try lateral squat jumps with a 180° spin!
- Plank Pike Jumps
âš¡ Workout 2: AMRAP Challenge
Goal: Complete as many rounds as possible in 12 minutes
Start AMRAP Timer- 100 High Knees
- 30 Air Squats
- 10 Burpees
- 10 Diamond Push-Ups
- 10 V-Ups
🌳 Workout 3: Backyard Blast
Timer: 30 sec work / 10 sec rest — repeat 3x
Launch Timer- Burpees
- Dive Bomber Push-Ups
- Side Lunges
- High Knees
- Repeat High Knees
- V-Ups
💡 Want More?
If you loved these workouts, be sure to check out my 7-Day Resistance Training Plan — perfect for building a full weekly fitness routine. And don’t forget to grab your free fitness tracker when you subscribe!
💪 Stay strong. Stay consistent. You’ve got this!
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