HIIT Home Workouts Without Equipment

HIIT Home Workouts Without Equipment

Many people stay away from HIIT (high-intensity interval training) sessions and tend to lose weight via long, moderate workouts. Technically, it is not a mistake. Fatty acids’ β-oxidation and pushing your aerobic system over the limit will burn your fat with style.

But let me ask you a question. What would happen if we pinpoint the more effective way to say goodbye to your fats? Aerobic workouts last 30+ minutes, but a high-intense 20-minute or 25-minute workout might create a better effect. Oh, it spares your time too!

And another big bonus – you don’t need equipment for high-quality transformation and great results! You can perform magic with your own body. You just need three things – creativity, iron will, and less than 30 minutes three-to-five times per week!

You’re still interested? Great! It’s time to do something extraordinary to your body! Glycolysis is your new best friend!

Let’s get on to it!

What is HIIT?

According to Wikipedia, HIIT refers to the form of interval training that combines short, high-intense periods of anaerobic exercise with low-intense recovery periods.

Here is an example. If you perform high-paced sit-ups for 1 minute, then rest 30 seconds, and repeat the routine three times in a row, that’s HIIT. But when you do sit-ups slowly for 5 minutes, it’s everything but HIIT!

Who Should Avoid It?

HIIT sounds like a world-class training program. It is great, but it’s not recommended for everyone. These groups of individuals should stay away from HIIT’s:

  • Non-trained beginners – if you haven’t trained at all, try low-to-moderate routines for a week or two, let your body get used to new challenges.
  • Injured people – there are a lot of sudden movements in HIIT routines, so it might get your injury worse.

How to Get the Best Out of HIIT

Here are some good guidelines to follow in order to maximize the efficiency of your HIIT training session:

  • Pay attention to the stopwatch. If it’s written “1-minute workout” it means 60, not 62 seconds. Who cares about two seconds? Well, different time activates different energy resources and affects the result!
  • High-intense means high-intense. When you’re out, you’re out. But stick to the high-paced workout until too exhausted to continue.
  • Movement speed is important. This workout makes no sense if you do the drills slowly. When you’re tired and push yourself to the limit, that’s ok. But practitioners who perform the drills slowly and complete the circuit are making a big mistake because it’s not HIIT training session anymore.
  • Please stick to active instead of passive rest. Low-intense 30 seconds of jumping jacks work better than 30 seconds of rest, as your body continues burning calories. Good HIIT session demands constant activity.
  • Sometimes you shouldn’t push yourself too hard. You are surprised, aren’t you? Well, let me clarify. If your program lasts for 20 minutes, giving up at half of the road means you failed the mission. Be aware of your limits. You must endure 1200 seconds (this example), not 600, 800, or 1150!
  • Your HIIT session doesn’t have to last 20 minutes. It can be 15 or 30, depending on your time.
  • Kick off with three times per week. It is easy to train 5-6 times per week when your body gets used to hard physical activity. But you don’t need an injury in the early stages of your transformation, do you?
  • Target different areas of your body. You can put your legs or arms on fire for 20 minutes. It’s not wrong. But… Training efficiency drops, and you’ll burn fewer calories! So, switch between abs, arms, shoulders, obliques, glutes, quads… even calves!
  • Drink coffee or anything that contains a high level of caffeine 30-50 minutes before the beginning of the workout. Your body will start burning fats earlier. Good old trick.

Active Rest Exercise Examples

Before we start, let me answer your frequently asked question.

“Should we stick to high-intense circuit? Or can we combine between active rest sessions and high-intense fat burning routines?”

Yes, of course, you can! But these drills are perfect for rest between sets too because the greatest part of your body continues to move.

Jumping Jacks

Jumping Jack

An excellent drill to put your whole body on fire! Execution:

  • Stand straight, keeping arms next to your body, chin up, and hips over the heels.
  • Jump up widening your arms from the bottom to the top. Part your feet sideways during the jump. Make sure your hands reach the level of your shoulders.
  • Return to the starting position. Continue until the remainder of the set.

Tips:

  • Keep your movement as fluent as possible!
  • Do not bend your spine or neck. Do not push your hips forward or backward.

High Knee Skips

High Knee Skips

An easy exercise, anyone can do it. Execution:

  • Standing position. Keep your spine flat with your legs shoulder-width apart and look straight forward.
  • Lift right knee into a 90-degree angle towards your chest pushing your left arm forward until your left elbow is leveled with your hips.
  • Return to the starting position and perform the same movement pattern for your left knee and right arm.
  • Repeat the movement back and forth for the desired amount of time alternating legs and arms.

Tips:

  • When your arm goes forward, the angle between the forearm and biceps should be 90+ degrees.
  • Do not rotate your torso or legs.

Butt Kicks

Butt Kicks

Many will call it “A classic training exercise for runners.”, but please, do not listen to them. Execution:

  • Keep your feet shoulder-width apart, arms next to your body.
  • Bring your left heel to your butt contracting hamstrings.
  • Return your left leg to the ground and bring your right heel towards your butt.
  • Perform the same movement pattern over and over until the remainder of the set alternating legs.

Tips:

  • No bouncing, fluent movement is the key.
  • You can hold your arms in the level of your chest to make the exercise harder.
  • Look straight ahead at all times.

Putting It All Together

You’re armed with knowledge! Now let’s get to know some high-quality HIIT training programs! Oh, one more thing. Please stay away from the number of repetitions. You work for 30 seconds, one or two minutes. Pick up the pace!

Routine 1

Note If you are viewing this on mobile, please scroll horizontally to the left to see the Lasts and Pace columns.

Exercise Lasts Pace
Floor Crunch
Floor Crunch
60 seconds High
Jumping Jack
Jumping Jack
30 seconds Low
3-4-sit-up
3-4-sit-up
60 seconds High
Butt Kicks
Butt Kicks
30 seconds Low
Clock Push-Up
Clock Push-Up
30 seconds High
High Knee Skips
High Knee Skips
60 seconds Low
Russian Twist
Russian Twist
60 seconds High
Jumping Jack
Jumping Jack
60 seconds Low
Standing Calf Raise
Standing Calf Raise
90 seconds High
High Knee Skips
High Knee Skips
60 seconds Low
Split Lateral Squat
Split Lateral Squat
60 seconds High
Butt Kicks
Butt Kicks
60 seconds Low

Perform the same training circuit two times in a row, no break between the sets. Total workout time – 20 minutes

Routine 2

Note If you are viewing this on mobile, please scroll horizontally to the left to see the Lasts and Pace columns.

Exercise Lasts Pace
Bottoms-Up
Bottoms-Up
60 seconds High
Jumping Jack
Jumping Jack
30 seconds Low
Elbow to Knee
60 seconds High
Butt Kicks
Butt Kicks
30 seconds Low
Body-weight Triceps Extension
Body-weight Triceps Extension
30 seconds High
High Knee Skips
High Knee Skips
60 seconds Low
Russian Twist
Russian Twist
60 seconds High
Jumping Jack
Jumping Jack
60 seconds Low
Standing Calf Raise
Standing Calf Raise
90 seconds High
High Knee Skips
High Knee Skips
60 seconds Low
Split Lateral Squat
Split Lateral Squat
60 seconds High
Lying Leg Raise
Lying Leg Raise
60 seconds High

Perform all the drills two times in a row, no break between the sets. Total workout time – 20 minutes

Routine 3

Note This routine is for advanced practitioners. If you’re a beginner, please do not try this!

Exercise Lasts Pace
Standing Calf Raise
Standing Calf Raise
120 seconds High
Jumping Jack
Jumping Jack
90 seconds Moderate
Elbow to Knee
Elbow to Knee
90 seconds High
Butt Kicks
Butt Kicks
90 seconds Moderate
Body-weight Triceps Extension
Body-weight Triceps Extension
90 seconds High
High Knee Skips
High Knee Skips
90 seconds Moderate
Russian Twist
Russian Twist
120 seconds High
Jumping Jack
Jumping Jack
120 seconds Moderate
Body Weight Squat
Body Weight Squat
120 seconds High
High Knee Skips
High Knee Skips
120 seconds Moderate
Body-weight Hip Thrust
Body-weight Hip Thrust
120 seconds High
Russian Twist
Russian Twist
90 seconds High

Total workout time – 21 minutes Feel free to experiment, create your HIIT! You’ll progress as time goes by!

If you put your mind to it, these routines are really doable! You can do it! It’s time to improve physical look and activate those lazy bellies of yours. Kick off with a low-to-moderate activity, then stick to HIIT training sessions 3 to 5 times per week. You need 30 minutes for a high-effective training routine!

Life ain’t all sunshine and rainbows. Life’s about how many you can take, and still keep moving forward. Do something good for your body! Keep fighting and never lose your faith!


Vladimir Vladisavljevic

Author Bio

Vladimir is a martial arts addict and the first-ever Bulgarian-Serbian MMA analyst and color commentator. Web-designer, strength and conditioning coach, and a huge innovator who worked with elite soccer players and transitioned to MMA.

Vladimir does MMA interviews with UFC names and rising prospects from all kinds of MMA promotions. Worldwide known under the nickname “The Bulgarian Cowboy”.

Blueprint: “No pain, no gain! You gotta be willing to take the hits and stay positive!”