10 Best No Equipment HIIT Workouts

Looking to get a good workout in, but don’t have any fancy gear? No problem! You can get a killer no equipment HIIT workout right at home. These exercises are great for getting your heart rate up and building strength without needing to go to a gym. We’ve put together a list of some of the best moves you can do to get fit, all without a single piece of equipment.

Key Takeaways

• Bodyweight exercises are super effective for HIIT.
• You don’t need a gym or equipment to get a great workout.
• HIIT helps burn fat and build muscle at the same time.
• Short, intense bursts of exercise can give big results.
• Consistency is key, even with quick workouts.

10 Best No Equipment HIIT Workouts

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1. Air Squats

Air squats are a cornerstone of bodyweight HIIT exercises, and they’re fantastic because you can do them practically anywhere. We love them because they are apartment-friendly friendly fitness, and require HIIT without gym equipment.

They’re a simple yet effective way to get your heart rate up and work your lower body. Plus, they’re easily modifiable to suit different fitness levels. We can all agree that air squats are a great way to start any at-home high-intensity training routine.

Here’s how we usually do them:

• Stand with your feet shoulder-width apart.
• Lower your body as if you’re sitting in a chair, keeping your back straight and chest up.
• Ensure your thighs are parallel to the floor (or as low as you can comfortably go).
• Push through your heels to return to the starting position.

Air squats are a great way to build lower-body strength and endurance. They target your quads, hamstrings, and glutes, making them a comprehensive exercise for your legs. Plus, they’re low-impact, making them suitable for people with joint issues.

We find that incorporating air squats into our HIIT without weights routine is a great way to burn calories and improve overall fitness. They are also apartment-friendly cardio, so we can do them anywhere.

Air squats are a great addition to any bodyweight HIIT exercise routine. They are a simple way to get your heart rate up and work your lower body. We can all agree that air squats are a great way to start any at-home high-intensity training routine.

2. Static Lunge Jump Right

Alright, let’s get into the Static Lunge Jump on the right side. This one’s going to work your quads, glutes, and hamstrings, plus it’ll get your heart rate up. It’s a great way to build lower body strength and improve your balance. We’re going to stay on the right side for the duration of the set before switching to the left on the next round.

Here’s how we do it:

1. Start in a static lunge position with your right leg forward and your left knee close to the ground. Make sure your front knee is directly over your ankle.
2. From this position, explosively jump upwards, driving through your right heel.
3. As you jump, switch your legs in the air, landing softly back into the lunge position with your right leg still forward.
4. Repeat this jumping motion for the desired number of repetitions, maintaining good form throughout.

Remember to keep your core engaged and your back straight. It’s easy to lose form when you get tired, but maintaining proper alignment is key to preventing injuries. Focus on controlled movements, especially when landing, to protect your knees.

This exercise is all about power and control. If you find it too challenging at first, you can modify it by reducing the height of your jump or simply performing static lunges without the jump. As you get stronger, you can gradually increase the intensity by jumping higher or adding more repetitions. Let’s push ourselves, but always listen to our bodies!

3. Kneel To Squat

Okay, so the Kneel To Squat might look a little weird, but trust us, it’s a great way to build strength and coordination. It’s also a good way to add some variety to your workout. We’ve found it’s especially good for working on balance and getting a deeper squat.

Here’s how we usually do it:

1. Start in a kneeling position, with your knees hip-width apart and your feet flexed behind you.
2. Engage your core and keep your back straight as you push through your hips to stand up into a squat position. Try to keep your movements controlled.
3. From the squat, slowly lower yourself back down to the kneeling position, maintaining control throughout the movement.
4. Repeat for the desired number of reps. We usually aim for 10-12 reps.

This exercise is all about control. Don’t rush the movement. Focus on engaging your core and using your glutes and quads to power the squat. If you find it too difficult at first, you can modify it by using a chair or bench for support.

It’s a bit of a challenge, but we think you’ll like it!

4. Plank Shoulder Taps

Plank shoulder taps are a great way to work your core and upper body at the same time. It’s a simple move, but it can be surprisingly challenging, especially when you’re trying to maintain good form. This exercise is perfect for a no-gear fitness program because it requires nothing but your body weight.

Here’s how we do it:

• Start in a plank position, making sure your body forms a straight line from head to heels.
• Keep your core engaged and your hips stable.
• Lift one hand and tap the opposite shoulder, then return to the starting position.
• Repeat on the other side, alternating hands.

It’s important to focus on keeping your body as still as possible during this exercise. Try not to rock from side to side, and keep your core tight to prevent your hips from sagging. We usually aim for 15-20 reps on each side, but you can adjust the number based on your fitness level.

5. Runner’s Sit Ups

Runner’s sit-ups are a great addition to any home cardio workout routine because they target your core while incorporating a movement similar to running, increasing the intensity. We find these particularly effective for engaging multiple muscle groups simultaneously. It’s a fantastic way to get a quick, intense home workout without needing any equipment.

Here’s how we like to think about it:

Runners’ sit-ups are not just about abdominal strength; they also improve coordination and cardiovascular fitness. By mimicking the running motion, you’re engaging your legs and arms, making it a full-body exercise that contributes to an effective home cardio workout.

Here are some reasons why we love them:

• They’re a great way to get your heart rate up.
• They work your abs, obliques, and hip flexors.
• They can be easily modified to suit different fitness levels.

We often include these in our at-home cardio workout sessions for a dynamic and challenging core exercise. It’s a simple yet effective way to boost your home cardio workout.

6. Sumo Squat + Pulse

Let’s get into the sumo squat with a pulse! This move is great for targeting your inner thighs and glutes. It’s a fantastic addition to any quick, intense workout because it keeps your muscles under tension for a longer period, boosting the burn. We find it’s a really effective way to feel the work in those specific muscle groups.

Here’s how we like to do it:

1. Start with your feet wider than shoulder-width apart, toes pointed slightly outward.
2. Lower down into a squat, keeping your back straight and chest up.
3. At the bottom of the squat, pulse up and down a few inches.
4. Maintain the squat position while pulsing, really feeling the burn in your thighs and glutes.
5. Push through your heels to return to the starting position.

We usually aim for 3 sets of 15-20 reps, but feel free to adjust based on your fitness level. Remember to listen to your body and take breaks when needed. This exercise can be modified by adding weight (if you have dumbbells) or by increasing the pulse range for a greater challenge.

7. Side Step Out Plank

This one’s a burner! We’re basically taking the regular plank and adding a little extra movement to fire up those side muscles. It’s tougher than it looks, trust us.

Here’s how we do it:

1. Start in a plank position, making sure our body forms a straight line from head to heels.
2. Now, step one hand and one foot out to the side. Not too far, just enough to feel the stretch.
3. Bring them back to the center, and then repeat on the other side.
4. Keep alternating sides, maintaining that solid plank form. Don’t let your hips sag!

It’s important to keep your core engaged throughout this exercise. Think about pulling your belly button towards your spine. This will help protect your lower back and make the move more effective.

This move is great because it works our core, shoulders, and even our legs a little bit. Plus, it’s a nice change from just holding a regular plank. We usually aim for about 30-60 seconds of this, depending on how we’re feeling that day. Give it a try, and let us know what you think!

8. Downward Dog Leg Lift + Tuck Right Side

Okay, let’s get into this one. It’s a bit of a yoga-inspired move, but we’re using it for HIIT to get that heart rate up and work those core muscles. It’s all about control and a little bit of balance, so don’t worry if you wobble at first. We all do!

Here’s how we do it:

1. Start in a downward dog position. You know, hands and feet on the ground, butt up in the air, making an upside-down V shape.
2. Lift your right leg up towards the ceiling. Try to keep your hips square to the ground – no need to overdo it.
3. Now, bring your right knee towards your chest, tucking it in as far as you can. You’ll feel your abs working here.
4. Return to the starting position (right leg lifted) and repeat. Do all your reps on one side before switching to the other.

The key is to really engage your core as you tuck your knee in. This isn’t just about moving your leg; it’s about squeezing those abs and getting a good contraction.

Remember to breathe! It’s easy to hold your breath when you’re focusing on the movement, but try to inhale as you lift your leg and exhale as you tuck your knee in. It makes a difference, trust us.

We usually aim for about 10-12 reps on each side. If it’s too easy, try holding the tuck for a second or two to increase the intensity. If it’s too hard, just reduce the number of reps or take a break when you need to. Listen to your body!

9. Downward Dog Leg Lift + Tuck Left Side

Okay, time to work the left side! This move is similar to the previous one, but we’re focusing on the left leg this time. It’s great for core stability and working those glutes. Let’s get into it.

Here’s how we do it:

1. Start in a downward dog position. Make sure your hands are shoulder-width apart and your feet are hip-width apart.
2. Lift your left leg straight up towards the ceiling, keeping your hips square.
3. Bring your left knee towards your chest, tucking it in as far as you can. Try to touch your nose with your knee.
4. Return to the starting position and repeat.

Remember to keep your core engaged throughout the exercise. This will help you maintain balance and get the most out of the movement. We usually aim for 10-12 reps on each side. It’s a burner, but it’s worth it!

This exercise is a fantastic way to improve flexibility and strength simultaneously. It targets multiple muscle groups and can be easily modified to suit different fitness levels. Focus on controlled movements to maximize the benefits and prevent injury.

10. Extended Crunch + Tuck

Okay, so this one’s a bit of a core burner, but it’s super effective. We’re basically combining an extended crunch with a knee tuck to really hit those abs. It’s all about control and making sure you’re engaging your core throughout the entire movement. Let’s break it down.

First, lie flat on your back with your arms extended overhead and legs straight out. This is your starting position. Now, in one fluid motion, bring your arms and knees towards each other, tucking your body into a compact ball. Then, slowly return to the starting position, keeping your core engaged the whole time. It’s harder than it sounds, trust us!

Here’s a little tip: focus on exhaling as you crunch and tuck. This helps to further engage your abdominal muscles and makes the exercise more effective. Also, don’t rush through the movements. Slow and controlled is the name of the game here. We usually aim for 15-20 reps, but adjust based on your fitness level.

Remember to listen to your body. If you feel any pain in your lower back, stop immediately. It’s better to modify the exercise or try a different one than to risk injury. Core strength takes time to build, so be patient with yourselves.

Here’s a simple progression you can follow:

• Start with 3 sets of 10 reps, focusing on form.
• Increase to 3 sets of 15 reps as you get stronger.
• Add a slight pause at the top of the tuck for an extra challenge.

Conclusion

So, there you have it. You don’t need a gym or fancy gear to get a good workout in. These no-equipment HIIT routines show that you can really push yourself and get fit right at home. Just remember to listen to your body, work hard, and keep at it. You’ll be surprised what you can do with just your own body weight and a little bit of space. It’s all about making the most of what you’ve got.

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