Get in shape with HIIT workouts at home without equipment. Tone your body and burn calories with these high-intensity interval training exercises. No gym or equipment is needed, just your determination to get fit.
Introduction
HIIT workouts, or High-Intensity Interval Training, have become increasingly popular in recent years due to their effectiveness in helping people reach their fitness goals. These intense, short bursts of exercise help to improve cardiovascular health, increase endurance and burn calories more effectively than other forms of exercise.
However, many people find it difficult to make it to the gym, or simply do not have access to expensive equipment. This is where HIIT workouts at home without equipment come in – providing a convenient and effective way to stay in shape from the comfort of your own home. With a range of exercises to choose from, anyone can benefit from these workouts, regardless of their fitness level.
HIIT Workouts at home without equipment
Our HIIT workout is structured in a Tabata manner with 20 seconds of exercise followed by 10 seconds of rest. Whenever possible, you should utilize “Active Rests”, such as jogging in place, boxer shuffles, etc. When you are resting, you should avoid standing still or sitting. In regards to the HIIT portion, it has been divided into two sections, each consisting of six different exercises.
1. Improving Your Endurance
This will make the routine much more difficult while improving your endurance. The first group of six exercises will be completed in two sets before moving on to the second group. Once you have completed your first set of exercises, there will be a longer break for you so that you may fully recuperate.
When you feel excessively tired, you are encouraged to take longer breaks. HIIT is not simply about trying to exhaust yourself, but rather about performing as much as possible under 100% effort.
2. Take a Longer Break
Take a longer break if you are becoming sloppy or if you are restricting your range of motion in order to make the movement easier. This will allow you to pay more attention to your form and effort rather than trying to complete the workout as quickly as possible.
Due to its level of intensity, this routine will burn plenty of calories, even though it is relatively short. The calorie burn and difficulty level of HIIT can vary greatly from individual to individual since it is a bodyweight-driven exercise and the intensity determines how many calories you burn. As a result of this, total caloric expenditure will range from 78 calories on the low end to 190 calories on the high end.
Three minutes of warm-up (30 seconds each)
1. Swinging your arms in a sidestep
To work the legs, arms, core, and core muscles, the side step arm swing is an excellent cardio exercise.
- To perform the side-step arm swing, stand shoulder-width apart with your arms at your sides.
- As you swing your arms overhead, lift your left foot from the ground and bring it to meet your right foot as you take a big step to the side with your right foot.
- For a few minutes, alternate sides and swing your arms.
2. Marching with high knees
- Start by standing shoulder-width apart and placing your hands on your hips.
- The high knee march helps you improve your cardio fitness and leg strength.
- Raise your right knee as high as possible, then bring your left foot up to meet it.
- Repeat with your left leg, and repeat for 30 seconds to one minute with your right leg.
- If you use dumbbells or a weighted vest, you can make the high knee march more challenging.
3. Circular squats
In circular squats, your body rotates as you lower yourself down, a type of squat that targets both the inner and outer thighs as well as your glutes. You should begin by standing with your feet hip-width apart. Once you have reached your starting position, lower yourself into a squat, rotating your body to the left as you do so. Repeat the exercise on the other side, and then return to the starting position. Repeat the process for as long as desired.
4. Shuffle like a boxer
Getting your heart rate up and getting a good workout are both excellent benefits of the Boxer Shuffle. The Boxer Shuffle is named after the way boxers move their feet during combat.
- Stand with your feet shoulder-width apart and your arms at your sides and perform the Boxer Shuffle by moving your feet rapidly back and forth and side to side while maintaining your upper body still during the movement.
- Depending on how fast and how wide you move your feet, you can make this move as easy or as difficult as you wish.
5. Exercises such as jumping jacks
The jumping jack exercise is one of the most popular exercises ever – and for good reason! They can be done anywhere, require no equipment, and are an excellent way to raise your heart rate and burn some calories.
- Starting with your feet together and arms at your sides, perform a jumping jack exercise.
- Jumping up and spreading your legs out to the sides while raising your arms overhead is a good way to start. Regardless of how many or how few jumping jacks you do, be sure to get your heart rate up and work out!
12 minutes of exercise (20 seconds on, 10 seconds rest; two sets per exercise)
1. The pop squat
As well as toning your lower body, the pop squat is a great way to get your heart rate up. It works your quadriceps, hamstrings, and glutes.
- The first step in this exercise is to stand shoulder-width apart with your feet shoulder-width apart. After lowering into a squat, jump up explosively with your arms reaching overhead, land softly, and immediately lower yourself back into a squat. Repeat for ten to twelve repetitions.
2. The walk down
There is nothing better than a walk down the street to get some exercise and enjoy the outdoors while doing so. Walks can be done alone or in a group and are a great way to discover new places.
Walking from one point to another is the basic premise of a walk down, which can be accomplished at a leisurely pace or as a more strenuous hike. Walks down can be customized to meet the fitness needs of any individual, and are an excellent way to get some fresh air and exercise.
3. Jumps laterally
The lateral jump is a great plyometric exercise that will help you gain leg strength, explosiveness, and coordination. It can also improve your balance and proprioception when performed correctly.
You can perform lateral jumps either with or without equipment, making them a convenient and versatile exercise. Starting from a standing position with your feet shoulder-width apart and your arms at your sides, perform lateral jumps.
Keeping your knees soft, jump sideways as far as you can. Ensure that you land on your entire foot. Repeat this movement for the desired number of repetitions until you are able to perform the movement without pain.
4. The burpees
There is nothing more effective for fat loss and increased cardiovascular fitness than burpees, a full-body exercise that works the legs, arms, and core. It is a simple, yet effective exercise that can be performed anywhere without any equipment.
Burpees are performed by starting in a standing position, lowering into a squat position with your hands on the ground, and then kicking your feet back to a push-up position, performing a push-up, and then jumping back to a squat position. Stand up and repeat the exercise.
You can burn more calories and improve your fitness with burpees. They are challenging exercises, but they are very effective in improving your fitness.
Conclusion
Regular exercise can improve your heart health, improve your mood, and even help you live longer. It is no secret that exercising regularly is good for you. HIIT workouts can satisfy your workout craving without having to leave your house. We hope you were able to get a good idea of how you can do HIIT workouts at home without equipment after reading this article on HIIT workouts at home without equipment.