A full-body HIIT workout at home- No EQUIPMENT

High-Intensity Interval Training (HIIT) designed to work on your entire body. It is very effective for weight loss, muscle gain, body balance improvement, health heart improvement, and metabolism-boosting. In this article, I have shared a 30-minute full-body HIIT workout plan that you can perform even at home without any equipment.

What is High-Intensity Interval Training (HIIT) training?

High-intensity interval training (HIIT) means any type of workout; that alternates between high-intensity training and least intensity training for a fixed amount of time. These workouts often mix aerobic and resistance training. HIIT workout is a bit tough but very fruitful than traditional cardio and strength training.

For instance, A normal running HIIT training includes sprinting at a fast pace for 60 seconds, followed by walking for 30 seconds and repeating these intervals until 15 to 20 minutes complete. Another example we can take like skipping rope for around 5 mins in three sets with one-minute rest between each set.

HIIT is a scientifically proven way to reduce belly fats faster. Researchers told that it can be an efficient way to burn more calories. Studies show that HIIT exercises allow weight-watcher to maintain their hard-earned muscles while ensuring the most of the weight lost originates from fat stores. High intensity workouts can burn calories even after a couple of works of the training.

When it comes to the development of cardiovascular health, One study shows that HIIT improves cardio health nearly twice as much among people with heart disease. High intensity in the exercise brings more efficiency and improve heart health.

HIIT workouts are proven to generate much power and strength in the least amount of time than any other forms of exercises. Many research proved that high-intensity training boost metabolism and increase your overall strength and power.


A 30-minute full-body HIIT workout training that you can Do at home without any equipment


1. Jumping jacks

Jumping-jacks is one of the efficient workouts that work for the whole body. You can do this almost anywhere. It especially works for glutes, quadriceps and hip flexors. However, it also works for your heart, lungs, and muscles at the same time.

Steps to perform jumping jacks
  • Stand straight and keep your hands at your sides.
  • Slightly bend your knees and jump into the air and spread your leg out to sides shoulder-width apart when you jump and extend your arms out and over your head at the same time.
  • Jump back to the starting position.
  • Do as many as reps you want.
  • Duration: 50 seconds and rest 10 secs

2. Push-ups

This is one of the basic exercises that we always do anywhere we want. Push-ups activate nearly every muscle of our body. It mainly works for upper body and core. It also helps in building your good body posture. Avoid this exercise if you are suffering from shoulder, wrist, or elbow injury.

How to Do Correct push-ups
  • Position your self to perform push-ups.
  • Brace your core and keep your body straight from heels to head.
  • Start pushing your self down toward the floor by bending your elbows.
  • Then press back up powerfully by extending your arms.
  • Duration: 60 seconds and rest 15 secs.

3. Mountain Climbers

full-body HIIT workout without equipment at home
Mountain Climbers

The mountain climber strengthens your core and increases your stamina. This exercise is a great way to warm up the body. This works on several muscles at the same time and best to improve endurance level. This exercise might help in weight loss as it burns more calories during the movement.

How to do Mountain Climbers
  • Position yourself into a plank position and hold your body through hand and feet.
  • Make sure to maintain a good form: your arms should be about shoulder-width apart and keep your elbows straight.
  • Brace your core and pull your one leg knee into your chest as close as you can.
  • Follow with another leg, by pulling knee out and bringing the other knee in.
  • Don’t bend your elbows and try to keep your back flat during the movement.
  • Duration: 60 seconds and rest 15 secs

4. Skipping ropes or Jumping ropes

Skipping ropes or Jumping ropes
Skipping ropes or Jumping ropes

According to the experts of American College of Sports Medicine. Jumping ropes helps to improve your Cardiovascular Health and Breathing Efficiency. Skipping rope is very effective aerobic exercises and beneficial for the overall muscles strength and flexibility. If you’re a weight-watcher you should definitely include this in your HIIT workout plan because this a great way to burn more calories.


There are different forms of jumping ropes that you can do like single-leg jumping ropes; alternate jumping ropes; walking jumping ropes, reverse jumping ropes etc.

Duration: 90 seconds*3 sets with 15-second rest between each set.


Related: 10 minutes workout for abs and stronger core


5. Pull-ups

Pull-ups
Pull-ups

The pull-ups are a strength builder bodyweight workout that works on your back, chest, arms and shoulder. It’s a great exercise to increase overall upper body strength. However, pull-ups are difficult to perform for bulky people but they can at least try for some reps.

How to do pull-ups
  • Hold onto the Bar and your arms should be around shoulder-width apart or wider according to your comfort.
  • Lift your feet off the ground by pulling yourself up toward the bar.
  • Slightly bend your knees and slowly lower yourself and then again pull-up.
  • Keep your feet off the floor during the movement.
  • Do as many as reps possible in 2 sets.
  • Complete 2 sets in 2 minutes.

6. Squats

full-body HIIT workout without equipment at home
A FULL-BODY HIIT WORKOUT AT HOME (Squats)

The squats are the great exercise not only for our legs but also for our whole body. Some fitness experts suggest that squatting regularly can increase your lower-body muscles strength that helps you in running and jumping.

Steps to do Squats:
  • Stand with your feet should-width apart and keep your back straight.
  • Brace your core, bend your knees and lower your body by bending your hips backwards.
  • Keep your entire body tight during the movement.
  • Do as many as reps you can and then move to another exercise after 15 seconds rest.

7. Planks

Planks
Planks
Photo by Li Sun from Pexels

The planks are one of the most important ab workouts that strengthen the core and help to flatten the tummy. Many fitness enthusiasts do this workout to improve their core strength and to enhance stamina and endurance level.

How to do plank
  • Position yourself into a plank position and hold your body through hand and feet.
  • Keep your forearms on the floor under the chest.
  • Keep you back straight and brace your core and hold into the position for 50 seconds.
  • Take rest 10-15 seconds then move to the other workout.

8. Side plank

The side plank workout strengthens the oblique and abdominal muscles. It mainly works on the sides of your abdominal as well as on your arms and shoulders.

How to side plank
  • Hold your body onto your right arm at the side.
  • Brace your core and hold in the position for 30 seconds.
  • Repeat the same with left arm to complete both sides.
  • Rest 15 seconds then move to another workout.

9. High Knees

The high knees are a high-intensity aerobic exercise performed at a fast pace. High knees engage all the muscles of your legs and also activate the core muscles. It is a great workout to warm-up your body that increases heart rate and improves stamina, muscles coordination and flexibility.

How to do high knees
  • Stand straight with your feet about hip-width apart.
  • Keep your arms at the stomach level and palm facing down.
  • Raise your right knee up to touch your right palm, and then return the leg onto the ground. At the same time, Raise your left knee to touch your left palm.
  • Duration: 50 seconds*2 sets with 10 seconds rest between each set

10. Jump squats

Jump squats increase stamina, improve overall muscles strength, boost metabolism and burn more calories than other forms of squats. This exercise warm-up your body and open your muscles to perform different exercises at the gym, hence it prevents any injuries during the workout session.

How to do jump squats
  • Stand straight with your feet hip-width apart.
  • Bend your hips back and start lowering yourself down until your thighs are parallel to the ground.
  • Bend your knees about 45 degrees when you lower yourself, and at the same time lower back down into a squat position and jump again.
  • Duration: 50 seconds*2 sets with 10 seconds rest between each set

11. Walking Lunges

full-body HIIT workout without equipment at home
Walking Lunges
Photo by Oleg Magni from Pexels

The walking lunges work on different muscles such as hamstrings, glutes, hips, quadriceps and calves at the same time. They enhance muscles stability and flexibility as well as overall lower body strength.

How to walking Lunges
  • Stand straight shoulder-width apart and keeps your back straight.
  • Take a big step forward with your right leg by bending both knees at 90 degrees and your front thigh is parallel to the floor.
  • Step forward with your other leg to bring your both feet together.
  • Repeat the movement with your opposite leg by moving forward.
  • Keep your chest up, back straight and your core and glutes engaged during the movement.
  • Duration: 50 seconds*2 sets with 10 seconds rest between each set.

12. Standing Calf Raise

Standing Calf Raise
Standing Calf Raise
Photo by theformfitness from Pexels

The standing calf raise is a great way to improve ankle strength and stability and this movement also improves your muscles flexibility that helps you in running, jumping and squatting.

How to do standing calf-raise
  • Stand straight shoulder-width apart and keeps your body straight.
  • Hold your body weight onto your feet.
  • Raise only your heels and hold for a couple of seconds and return to the starting position.
  • Duration: 50 seconds and rest 10 seconds.

Related: 10 best workout for upper body strength


13. Side Lunges

The side lunges target those muscles which other squats and lunges don’t. They activate side muscles of the glutes and the hamstring which are important stabilizer for the hip joint. Side lunges strengthen the lower body, improve stability and body balance.

How to side lunges
  • Stand straight shoulder-width apart and keep your back straight.
  • Take a big step out to the side with one foot until it makes around 90-degree angle with your other leg.
  • Hold for a couple of seconds then return to starting position. That’s one rep.
  • Do as many as reps you want.
  • Duration: 50 seconds and rest 10 seconds

14. Sumo Squats

The sumo squats are best to target and strengthen the muscles of the quads, hamstrings, glutes, and lower back. The is also the best exercise for lower body development.

How to do sumo squat
  • Stand straight with your feet slightly wider than shoulder-width and turn your feet slightly out to sides.
  • Externally rotate your hips and push your butt back and squat down, keeping your back straight and core tight.
  • Hold for a moment and then return to the starting position by pushing yourself through your heels and engaging your inner thighs.
  • Duration: 50 seconds*2 sets with 10 seconds rest between each set

15. Hand Release push-ups

The hand release push-ups work on chest, arms, shoulders and back and they are more effective than standard push-ups. The hand release push builds stamina, boost metabolism and improve endurance level.

How to Hand Release push-ups:
It is same as standard push-ups but in this move, you have to release both hands from the ground and clap. That will be on rep!

15 to 30 reps will be good


16. Plank to push-up

The plank push-ups increase arms power that helps to perform more push-ups. They also target and strengthens your core, chest, deltoids and the triceps.

Do 15 to 20 reps in 1 minute


17. Squat Thrusts

The squat thrust workout on your entire body from arms to legs. This is a great exercise to burn more calories and increase stamina. The squat thrust is a great way to boost metabolism, improve heart health and muscles growth. It’s same like a burpee but it’s easy to perform and suitable for beginners.

How to perform squat thrust
  • Stand hip-width apart and push your hips back, bend your knees, and lower yourself into a squat position.
  • Keeping the abs engaged, jump your feet back so you’re in a plank position.
  • Now, jump your feet back just outside of your hands.
  • Extend your arms fully over your head and jump up into the air. That’s one rep!
  • Do 15 to 20 reps in 1 minute

Also read: The Deadlift form, variation, execution and benefits


18. Burpee

The burpee is a full-body HIIT workout and crucial for the muscles growth. They improve muscles coordination, body balance, stability, posture and overall muscle strength. Burpees also help in weight loss as it burns more calories during the movement and even after a couple of hours of workout.

A full-body HIIT workout without equipment at home
Burpee
How to perform Burpee:
  • Stand with your feet shoulder-width apart and keep your arms at your sides.
  • Push your hips back, bend your knees, and lower yourself into a squat position.
  • Place your hands on the floor directly in front and below of your feet.
  • Shift your weight onto your hands. extend your legs back, softly land on the floor.
  • Your body should be in a plank position.
  • Now, jump your feet back just outside of your hands.
  • Extend your arms fully over your head and jump up into the air. That’s one rep!
  • Do 15 to 20 reps in 1 minute

19. Sprint and Jogging

A full-body HIIT workout without equipment at home
Photo by Leandro Boogalu from Pexels

If you go out for jogging you can perform high intensity workout by alternating between spring of 30 seconds and then 30 seconds of jogging. You can do as many as reps you want.


20. Abs and Core Workout


Upper Abs Workout

Standard Crunch: Crunches work on the rectus abdominis and strengthen the core and help you build and maintain abs.
Duration: 45 seconds with 15 seconds rest (Day 2)


Tabletop crunches: To do tabletop crunches lie on your back, bend your elbows with your fingertips on the back of your head. Bend your knees and lift your feet off the ground in a way that your heels stay in the tabletop position. Now inhale and bring your shoulders toward your knees then slowly return to the start. That’s one crunch.

Duration: 30 seconds with 15 seconds rest (Day 5)


Bicycle crunch: To do the bicycle crunches, lie on your back, bend your elbows with your arms on the sides of your ear. Now bend your knees and lift your leg off the ground. Then inhale and bring your left knee and right elbow close to each other and make sure you squeeze your abs and then slowly return to the start.
Duration: 45 seconds with 15 seconds rest (Day 5)


Toe-touch crunches:
Duration: 30 seconds with 15 seconds rest (Day 2)


Lower Abs Workout

V-up crunches:
Duration: 30 seconds with 15 seconds rest (Day 2)

Scissor Kicks:
Duration: 45 seconds with 15 seconds rest (Day 5)

Air plunge abdominal exercise:
Duration: 45 seconds with 15 seconds rest (Day 2)


Exercise For Oblique

Side-planks:
Duration: 30 seconds for each side (Day 5)

Russian Twist:
Duration: 45 seconds with 15 seconds rest (Day 5)

Elbow to Knees Crunches
Duration: 45 seconds with 15 seconds rest (Day 5)


Overall Core Workout

Planks:
Duration: 45 seconds with 15 seconds rest (Day 2)

Mountain Climbing
Duration: 45 seconds with 15 seconds rest (Day 3)


7-Day full-body HIIT workout plant that you can perform at home (Jogging & Sprinting

A full-body HIIT workout at home- No EQUIPMENT

Routine 2: 7-Day full-body No equipment HIIT workout plant at home

Every Workout: 45 Seconds Workout and 15 seconds Rest/ 40 Seconds Workout and 20 seconds Rest between every set or exercise: (These exercises are not in order so you can start with any of your favourites workouts).

Day-1Day 2Day-3Day 4Day-5Day 6Day 7
BurpeesHigh KneesJumping jacksRestJumping jacksJump SquatRest
Squat JumpSquat ThrustHand Release push-up—–High-KneesMountain Climbing—-
LungesPlankSide lungesRestBurpeesSquat ThrustRest
Upper AbsLower AbsOblique—-LungesSide lunges
Mountain ClimbingJumping RopeBurpeeRestUpper AbsLower AbsRest
Squatpull-upsJump SquatPlankSumo Squats
Jumping jacksSumo SquatsHigh KneesRestSquatObliqueRest
HIIT Workout Training

The Final Words

These workouts seem easy but in reality, it’s tough as well as very productive. The High-intensity interval training is becoming popular day by day, the reason behind its popularity is its effectiveness. There are innumerable benefits of HIIT workout from muscles gains to weight loss and the most important thing is that it is backed by many fitness trainers and fitness organisation.

Try to perform 30 minutes HIIT workout for your aspired result and also don’t forget to give rest to your body. Add some healthy diets in your diet-plan for getting the desired result faster.

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