This workout is perfect for those days you’re feeling a little sore from strength training, but still want to raise your heart rate (or add it onto a strength training workout as a quick cardio burst).
It’s also perfect for when you’re traveling and need an effective bodyweight workout you can knock out in a short amount of time.
High Intensity Interval Training (HIIT) combines short bursts of intense exercise with short rest periods. It’s a really efficient way to train because ideally you work at your ‘all-out’ pace for short periods of time and then catch your breath before going ‘all-out’ again.
What Are The Benefits Of HIIT Training?
HIIT is a great workout for all fitness levels because it’s efficient! HIIT is a great alternative to longer, steady-state cardio (like a slower-paced run) so it saves time. According to the American Council on Exercise, HIIT workouts are also great for burning calories, increasing endurance and building muscle definition.
How Often Should I Do HIIT Workouts?
HIIT workouts require you to train in high intensity intervals which means you need to give your body time to recover between HIIT cardio workout sessions. Most trainers recommend doing HIIT workouts no more than 2-3 times a week (American Council on Exercise). If you’re looking for a guided workout plan with both strength and HIIT workouts check out my Free Home Workout Plans.
How Long Should A HIIT Workout Be?
There’s no rule, but my recommendation is that if you’re doing more than 30 minutes, that means you’re not going hard enough for it to truly be considered a HIIT workout. You should be giving everything you’ve got in a HIIT workout which isn’t sustainable for extended periods of time. I prefer HIIT workouts that are 10-15 minutes. Or I’ll recommend a 30-minute HIIT workout that combines strength training with HIIT exercises.
HIIT Cardio Workout
This 15-minute HIIT workout pairs bodyweight strength exercises with HIIT cardio exercises to increase your cardiovascular endurance.
The result is a no-equipment, no-running (and no burpee) cardio workout you can do at home to burn calories and improve heart health.
I suggest adding this quick HIIT workout to your weekly workout routine 1-2 times a week.
1. Three Legged Down Dog Knee To Elbow 2. Mountain Climbers 3. Reverse Lunge And Crossbody Crunch 4. Lunge Jumps 5. Air Squat And Calf Raise 6. High Knees 7. Sumo Squat Heel Pedal 8. Sumo Squat Jack And 2 Punches 9. Launcher Plank And Push Ups 10. Skaters
10 HIIT Cardio Exercises (No Equipment)
Three Legged Down Dog Knee To Elbow
Targets: Arms, shoulders, back, legs, glutes, hamstrings, quads, hip flexors, lower abs, obliques and core.
How To Do Three Legged Downward Facing Dog Knee To Elbow
Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
Actively press your hands into the mat as you tuck your toes under. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog.
Hold down dog, pressing your chest towards your thighs. Then, send your right toes long to find three-legged dog.
Then shift your weight forward into a high plank as you pull your right knee towards your right elbow; right foot hovering off the mat.
Reverse the movement by sending the right leg long again to return to the starting position and repeat.
Targets: Upper body, shoulders, chest, triceps, back, lower body, glutes, quads, hip flexors, calves, abs and core.
How To Do Mountain Climbers
Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
Pull your right knee into your chest as far as you can.
Then alternate, sending the right leg long as you bring the left knee in towards your chest.
Continue to alternate, “running” your knees in and out as fast as you can, keeping your hips square to the ground the entire time.
Modification: Option to pull the knees in slowly rather than running them in and out as fast as you can. You can also add an incline by placing your hands on a chair or bench to make this exercise easier.
Reverse Lunge And Crossbody Crunch
Targets: Legs, glutes, hamstrings, quads, hip flexors, abs, obliques and core.
Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
Then squeeze your left leg glute, driving your back, right leg forward as you stand up back to the starting position. As you stand, perform a knee drive and crossbody crunch, bringing left elbow to right knee.
Modification: Option to omit the crossbody crunch and perform a reverse lunge and knee drive.
Targets: The legs, butt, quads, hip flexors, calves and core.
How To Do Lunge Jumps
Stand with feet hip-distance apart, shoulders stacked over hips.
Jump your right leg back into a reverse lunge position; dropping your back right knee towards the ground as you lower your hips until both knees reach a 90-degree angle; front thigh parallel to the floor.
Drive through your front, left leg to explode up as you switch legs in the air. Jumping your left leg back into a reverse lunge. Land softy in a bent knee lunge.
Repeat this explosive movement for the timed interval.
Modification: Option to omit jump and perform step back lunges.
Air Squat And Calf Raise
Targets: Legs, glutes, quads, hamstrings, calves, hip flexors and core.