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Published on August 5, 2021

30-Minute HIIT Workout You Can Do At Home (Without Equipment)

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30-Minute HIIT Workout You Can Do At Home (Without Equipment)

The “HIIT” in HIIT workout is an acronym for “High-Intensity Interval Training.” It is an interval program that alternates a high-intensity exercise, which is done for a short amount of time with a less intense recovery period done until exhaustion.

This type of workout is not for the faint at heart. HIIT workouts should be approached with caution. If you are beginning your fitness journey, this workout may not be out of the question as it can be adjusted for any “body” type. Once you are familiar with the format, it is one of the best styles to add to your weekly routine.

Benefits of HIIT

Adding HIIT workouts at home to your routine offers many benefits. It is the best way to boost your metabolism, lose unwanted pounds, build strength, save time, and help you notice steady progress in your fitness journey.

Adding a 10 to 20-minute bodyweight HIIT workout to your week is beneficial when at home or when traveling and you are short on time. Activities should be adaptable to your fitness level, daily needs, and current life situations to see fast results and avoid wasting time.

What to Expect While Performing a HIIT Workout

Any exercise program will elevate your heart rate, so if you have been out of the game for a bit, always consult with your doctor before undergoing any fitness program. It is also advisable to start small and build up your endurance.

If you are just starting, your rest period may be a bit longer initially, but with consistency, you will become more fit, allowing you to handle shorter rest periods and more intervals at a higher intensity. Expect to give maximal effort for the first few intervals.

Remember that this is your fitness journey, and everyone’s experience will be different. The most important thing is to meet yourself where you are and be consistent, so you can begin to notice your results.

Let’s get started.

30-Minute HIIT Workout

Here is a quick 30-minute HIIT workout you can do anytime, anywhere. Go at an appropriate pace for your fitness level so you can maintain good form throughout the routine, and always begin and end with a stretch.

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I like to follow the RPE scale or Rate of Perceived Exertion to gauge my intensity. If you do not own a heart-rate monitor, this scale will allow you to identify when you need to decrease or increase the intensity. (See chart below.)

    On a scale of 1 to 10, how are you feeling? 1 equals very light effort with a regular breathing pattern, and 10 means an all-out max effort where you are unable to carry a conversation. Throughout the video, I will provide tips and modifications to help you adjust your levels accordingly.

    For this HIIT workout at home, there will be one circuit of five exercises with three rounds each, 35 seconds of work, and 10 seconds of rest. Allow for a 30-second to 1-minute recovery after each round.

    Always begin each session with a dynamic warm-up to prep the body for more intense moves. Once you have mastered the technique for each exercise, challenge your body by adding another set and increasing your speed.

    Let’s dive right in:

    5-Minute Dynamic Warm-Up

    Decrease muscle tension and increase your flexibility and mobility around the joints with this 5-minute dynamic warm-up.

    (1 x 10 repetitions for each move)

    1. Jumping Jacks

    Stand with your feet together and place your arms by your side. At the same time, jump the feet apart and raise your arms overhead. Jump your feet back together and bring your arms back down. Repeat until the desired reps are met.

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    Modification: Lose the jump and step side to side.

    2. Hamstring Crossovers

    Begin at the end of your mat. Cross your right leg over your left and bow or fold forward from the hip crease, reaching toward your toes. Repeat on the other side, walking to the right. Come back up and repeat five times while walking left.

    3. Walking Quadriceps

    Stand at the back of your mat facing forward. Bend your right knee and grab the top of your right foot, pulling your heel to your glutes. Push your hips forward so you feel the stretch in the front of the thigh. Alternate with the left foot and complete five per side.

    4. Walkouts With Low Lunge Hip Stretch

    Stand at the back of your mat. Inhale as you sweep your arms up overhead. Then, exhale and fold forward towards your toes. Walkout to a high plank. Take your right foot and bring it up to the outside of the right pinky toe. Keep the left hand on the ground and reach the right arm straight up the sky. Twist. Bring the right arm down and come back to plank. Switch to the left side. Come back to plank and walk the hands back to the feet. Come back up to standing and repeat.

    5. Cat-Cow

    Come down to hands and knees. Inhale, lift your gaze, and drop the belly to the mat, coming to a slightly arched back. Exhale, tuck the chin, pull the belly in, round the spine, and repeat five times.

    6. T-Spine

    Stay on your hands and knees. Place your right hand behind your head. Twist the body, reaching the right elbow to the left thumb. Repeat 10 times, then switch sides.

    7. Bear Crawl to Down Dog

    Stay on your hands and knees, and tuck your toes under. Hover your knees about an inch off the ground. Inhale to prepare, then exhale, and straighten your legs and lift your hips to the sky, coming to an inverted “V.” Peddle your feet, bending one knee and then the other to feel the stretch in your calves and hamstrings.

    HIIT Exercises

    Here are the HIIT workouts you can do at home. Remember to take 30 seconds to one minute of recovery time after each round.

    1. Squat With Kick

    Begin standing with your feet slightly wider than your hips with toes turned out. Keeping your core engaged and chest proud, begin to engage your glutes and sit the hips back and down as if sitting in a chair. Continue engaging the glutes and legs as you drive through the feet to stand up. Balance on the left leg as you kick the right foot out. Pretend you are knocking down a door. Squat back down and repeat for 35 seconds, then switch sides

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    Modification: Keep the kick low.

    2. High Plank Shoulder Tap to Push-Up

    Begin in a High Plank position. Keeping the core tight, and lift the right hand to the left shoulder. Place it back down and repeat on the other side. Alternate three times per side, then add three push-Ups. Repeat this sequence until 35-seconds is up.

    Modification: Elevate the floor by performing the exercise on your kitchen counter or a sturdy coffee table.

    3. Lateral Lunge to Single-Leg Hop

    Begin by stepping the right foot to the right. Keeping the left leg straight, bend into the right knee, and sit the hips back and down. Come back up, step the right foot up, and hop on the left foot driving the right knee to the chest. Repeat for 35 seconds, then switch sides.

    Modification: Lose the hop.

    4. Side Plank Reach Through

    Begin in Side Plank, supporting your body weight on your left elbow and lifting the lower body off the ground. Ensure your shoulders, hips, knees, and ankles are stacked. Take your right arm straight to the sky. Bring your right arm down and reach it underneath the body, coming into a twist. Untwist and bring it back up to the sky. Complete 35 seconds and switch sides.

    Modification: Keep the bottom knee down.

    5. Single Leg Knee Drive

    Support your body weight on your right leg and extend your left leg to the side. Bend into the right knee and raise your arms. At the same time, bend your arms by your side and bring your left knee in towards your chest, then back out straight to the side. Continue with this motion until the 35 sec is complete, then switch sides. Move at a speed that is appropriate for your fitness level.

    Just Getting Started?

    It is normal to be intimidated by HIIT programs due to their intensity, but do not let that discourage you from trying it out.

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    If you begin slow and adjust the workout to your own fitness level, you will eventually reap the benefits. Begin by adding a few jog intervals if you are currently walking comfortably for 30 minutes at a steady pace. Walk two minutes, then jog for one alternating a few times until fatigue or for the remainder of the time.

    Once you feel ready, decrease the amount of walking. If staying home is more your jam, perform a strength exercise like push-ups followed by 30 seconds of jumping jacks.

    Don’t like to jump? Perform the same move. Only do a side step and lose the jump. Once you have built a baseline fitness level and are ready to take up your level, perform the workout above once per week.

    If you have been working out for longer than six months and have a solid baseline, add the below workout two to three times per week. You can also adjust the intensity by increasing the time to 45 seconds to one minute instead of 35 seconds, and keep the recovery to 20 to 30 seconds after each exercise and rest time per round to 30 to 40 seconds.

    Takeaways

    HIIT workouts at home are a great addition to your weekly programing to improve your fitness level and change your body composition. Adjusting the intensity as you improve will give you the confidence to continue.

    Listen to your body to understand what’s best for you, and know your limitations. The more consistent and committed you are to adding these workouts to your routine, the faster you will see results.

    More Workouts You Can Do at Home

    Featured photo credit: Olivia Bauso via unsplash.com

    More by this author

    Tara Mazanec

    Master Personal Trainer, Holistic Health Counselor and Yoga Instructor

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    Last Updated on September 16, 2021

    9 Simple Cardio/Core Exercises You Can Do At Home

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    9 Simple Cardio/Core Exercises You Can Do At Home

    You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

    There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

    If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
    Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

    Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

    Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

    Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

    1. Sitting Holds

    This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

    Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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    Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

    It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

    2. Burpees

    Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

    To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

    As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

    After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

    3. Mountain Climbers

    If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

    You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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    From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

    Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

    4. Running High Knees

    This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

    Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

    5. Step Ups

    Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

    The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

    Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

    As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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    6. Jumping Jacks

    You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

    Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

    The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

    The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

    7. Towel Knee Bends

    This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

    Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

    Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

    Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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    8. Towel In and Outs

    For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

    Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

    As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

    9. Wall Sit

    This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

    Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

    Your Training Plan

    Exercise                               Repetitions/Time                                      Rest
    Sitting Hold                           15 seconds-1 minute                                   15 seconds
    Burpees                                5-20                                                           30 seconds-1 minute
    Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
    Running High Knees               5-15 each leg                                             30 seconds-1 minute
    Step Ups                              10-25 each leg                                            30 seconds-1 minute
    Towel Knee Bends                 5-20                                                           30 seconds-1 minute
    Towel In and Outs                  5-20                                                           30 seconds-1 minute
    Wall Sit                                 15 seconds-30 seconds                              30 seconds

    These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

    The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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    The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

    Featured photo credit: Girls With Muscle via girlswithmuscle.com

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