This is a big one, this no-equipment bodyweight HIIT workout will work your entire body, needs no equipment and can be done anywhere, at home, the gym or on the road.
If this is your first time visiting HIITWEEKLY, Welcome, I’m Luke a personal trainer, and with my wife Demi we help women get fit and lose weight through High Intensity interval training HIIT and healthy eating.
HIIT is a great way to lose weight and get fit fast. We love HIIT because it can be done in a short amount of time whilst still yielding great results. Typically, between 4 and 30 minutes, you will know you’ve worked out after doing a HIIT routine.
HIIT consists of alternating high effort intervals with short rest periods.
Today’s home workout is the perfect example of a bodyweight HIIT and the ideal full body blast you are looking for.
With plank variations that will challenge your core strength this no equipment home workout will raise your heart rate and keep you working in the red zone throughout, burning plenty of calories during and long after your workout finishes.
Another benefit of doing HIIT is that you’ll be burning calories long after your workout in what’s termed the “after-burn effect”. This is technically EPOC, excess post-exercise oxygen consumption. It’s a combination of the metabolic processes that happen after exercise to return your body to a normalized state. This process costs energy and thus calories.
So you basically burn more calories after exercise and the more intense the workout, the more calories you’ll burn. This is why HIIT is awesome. This raised metabolic state can last up to 72 hours in some cases.
Now, you must be super excited to get to the workout, so let’s get to it.
The workout is a circuit, where you’ll complete each exercise one after the other. Once you complete all nine exercises you’ll rest for 30 to 60 seconds and then repeat the circuit for a total of four rounds. It’s tough, but we are sure you’ll get through it.
The work intervals are relatively short making it achievable. See the intensity levels below for work and rest times.
HIIT Warm-Up routine
Be sure to complete our warm-up prior to starting this home workout.
The workout: Full body no equipment home HIIT workout
What you’ll need: an exercise mat
Level 2 – 30 on 10 off – 3 rounds
Level 3 – 30 on no rest – 4 rounds
Level 2 – 60 seconds after each round
Level 3 – 30 – 45 seconds after each round
- Mountain Climbers
- Burpee to Lunge
- Squat Jumps
- Shoulder Taps
- Plank Toe Reach
- In Out Squats
- Sumo SquatJumps
Use the video below for a video demo of each exercise.
Do this workout in combination with other no equipment workouts like these 3 to 4 days a week for the fastest results.
Keep training hard.