This No-Equipment, 30-Minute HIIT Workout Can Help You Burn Major Calories From Home

If you’re stuck in your living room and starting to go a little stir crazy, why not do a home workout? You don’t have to go to the gym or use any special equipment to get a nice sweat going. Some well-chosen moves, a swift pace and an enthusiastic spirit is all you need. Don’t believe it? Then you’ve gotta try HIIT.

What’s HIIT?

High-Intensity Interval Training (HIIT) is a great way to build strength and stamina. Arch enemy of squishy spots everywhere, HIIT is known among the pros as a fantastic way to burn fat too. In fact, some studies have shown that it burns as much as 29% more fat than normal-intensity workouts. (1)

One of the things that people love the most about HIIT workouts, is that they are short. A little dab’ll do ya with these guys! And you’ll be thanking your lucky stars by minute 15 too, because though it is true that these workouts are short, they’re hard work. All of this awesomeness doesn’t just happen you know.

Below is a sequence for you to try. Aim for 3 rounds total, which should get you to about 30 minutes. In the first round do each exercise for 40 seconds, resting between each for 20 seconds. Second round, shoot for 50 seconds of work and 30 seconds of rest. In the final round, the goal is one minute of work with 40 seconds of rest in between. Ready? Put on your trainers and let’s do this!

180 Jumps

Begin like a football player right before a play. Knees bent, hips low, core engaged. Left fingertips down.
Just like a spring you’ll jump up and turn 180 degrees to your left, keeping elbows in and hands in front of you for balance.

Land in the same football player squat, with your right fingertips touching the ground this time.
Now reverse the movement, jumping 180 degrees to your right. Stay light on your feet, and keep it moving. Jump left, jump right.
Jump left and right for 40 seconds, 50 seconds, or one minute, whichever round you’re on.

Mountain Climbers

Start in a plank position, like a high push-up. Hands directly beneath your shoulders and body in a straight line from shoulders to heels. Strong core engagement.
Bring your right knee toward your chest, toes hovering off the ground. Return to plank and switch legs, bringing your left knee forward this time.
Pick up the pace until it feels like running in place while planking.

Climb that mountain for 40 seconds, 50 seconds, or one minute, whichever round you’re on.

Superman to Plank

Begin lying face down on the ground with arms and legs extended.
Fly like superman, lifting your arms forward and stretching your legs backward several inches off the ground.

Engaging your core, bring your palms to the mat near your ribs. Push to lift into a low plank, with the elbows bent at a 90 degree angle.
Extend your arms fully into plank. Hold for three seconds, return to superman position, hold for three seconds.
Be your own hero for 40 seconds, 50 seconds, or one minute, whichever round you’re on.

Reverse Lunge With a Twist

Stand with your feet hip-distance apart.
Maintaining a strong core, take a large step back with your right foot.
Stay on the ball of the back foot and bend both knees to a 90 degree angle. As your knees bend, twist your torso to the left.

Bring your torso back to center and straighten your legs. Return to starting position.
Step back on your left leg, twisting to the right.
Dip low for 40 seconds, 50 seconds, or one minute, whichever round you’re on.

High Knees

Stand with your feet hip-width apart.
Extend your arms at belly button level, with palms facing down.
Like marching in place, drive your right knee up to your right hand, then return it to the ground as you bring your left knee up to your left hand.

As you alternate knees, keep speeding it up. Stay on the balls of your feet the entire time, and maintain a strong core.
High step for 40 seconds, 50 seconds, or one minute, whichever round you’re on.

Don’t forget to relax for a few minutes afterward. Stretch that bod, and drink plenty of water. You’ve earned it!