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30-Minute HIIT At Home | No Equipment Workout

18 cardio exercises at home; no equipment needed for this 30-Minute HIIT At Home Workout! An intense, NO EQUIPMENT WORKOUT — from bodyweight squats and jump lunges to planks and plyo push ups — perform each high intensity interval training (HIIT) exercise in 30 second intervals.

Jump to the 18 Cardio Exercises At Home

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This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Whether you’re new to at-home HIIT workouts, or you’ve been doing them for years, this is an effective 30-minute HIIT workout you can do in your living room.


High intensity interval training circuits burn fat and build muscle which is why I love them. And why I have several  full length, HIIT home workout videos on the blog already. But we are lacking in the no equipment workout department.

These 3 no equipment, HIIT workouts have been trending on the blog: 

  1. No Equipment 10-Minute HIIT Workout
  2. 15-Minute Low Impact Cardio Workout
  3. 15-Minute High Impact HIIT Cardio Workout

But you’ve requested a longer, 30-minute HIIT at home workout, so I’m excited to partner with NOW to bring you this NEW, 30-Minute HIIT Workout Video! With a special guest appearance featuring my husband (and quarantine workout partner; only took me almost 6 years to get him to make an appearance on the blog).

I’m sharing more about NOW and my personal tips for staying hydrated while working out at home below. But first, let’s dive into this 30-minute workout video — FULL BODY HIIT Cardio At Home!

no equipment HIIT workout in my living room

THE WORKOUT: 30 Minute HIIT At Home | No Equipment Workout

Jump To Full-Length 30-Minute HIIT At Home Workout Video

This HIIT cardio home workout is designed to build strength and cardiovascular endurance while burning fat at home. Get ready to raise your heart rate.


No equipment, just your bodyweight.

30-Minute HIIT At Home Workout Instructions

Workout with my husband and I from our very own living room. Follow along with the 30-minute HIIT home workout video at the top of this post. I’ll be your certified personal trainer, coaching you through 30 minutes of bodyweight cardio exercises at home, no equipment necessary.

This is an intense home workout, but I offer some modifications for various fitness levels.

It looks like this: 

  • 6 circuits
  • 3 bodyweight exercises per circuit
  • 30 seconds per HIIT exercises (1:30 of consecutive work)
  • followed by 30 seconds of rest and recovery
  • repeat each circuit x 2 sets before moving onto the next circuit

Alternatively, you can work off the 18 bodyweight HIIT exercises outlined below; performing each exercise for 30 seconds.

30 Minute At Home Full Body HIIT Workout | No Equipment

18 Cardio Exercises At Home


  1. Squat + Calf Raise at the Bottom
  2. Squat Jumps
  3. Sumo Squat Hops Front/Back

Rest 30 seconds, repeat circuit x 2 sets.


  1. Plyo Push Up
  2. Plank Hold + Partner/Wall Press
  3. Shoulder Press Jacks

Rest 30 seconds, repeat circuit x 2 sets.


  1. Plyo Lunge Jumps (right leg first set, left leg second set)
  2. Reverse Lunge Knee Drive + Single Leg Deadlift (right leg first set, left leg second set)
  3. Split Lunge Jumps

Rest 30 seconds, repeat circuit x 2 sets.


  1. Tricep Dip + Kick
  2. Total Body Roll Up + Jump At Top
  3. Plank Army Crawl

Rest 30 seconds, repeat circuit x 2 sets.


  1. Bound + Burpee + Hop Back
  2. Burpee + 3 Second Squat Hold
  3. Max Burpees

Rest 30 seconds, repeat circuit x 2 sets.


  1. Explosive Slams
  2. Fast ¼ Turns
  3. Sprinter Sit Up

Rest 30 seconds, repeat circuit x 2 sets.

Why I Love No Equipment Workouts

There are so many benefits to bodyweight workouts:

  • Bodyweight Workout Benefit One: Accessible to Everyone. Whether you’re just starting to workout and aren’t ready to invest in gym equipment yet, or you’re a regular gym-goer who’s adjusting to working out at home during quarantine, bodyweight workouts can help you maintain a regular fitness routine at home.
  • Bodyweight Workout Benefit Two: Cardio AND Strength. Most equipment free workouts include a combination of bodyweight strength training with bodyweight cardio exercises. So you reap the benefits of a both a strength workout and building cardiovascular endurance.
  • Bodyweight Workout Benefit Three: Never-Ending Ways to Challenge Balance, Power and Strength. Bodyweight training is great for the novice or workout beginner because you can modify most exercises. For example, take push ups, you can do them on your knees. On the contrary as you advance and gain strength, bodyweight training offers unlimited ways to continue to challenge yourself. Take push ups again, let’s just say, try doing 30 seconds of the plyo push ups in circuit two of this 30 minute HIIT workout.

Push Up Bodyweight Exercise

NOW® Sports Nutrition

This HIIT at home workout is brought to you in partnership with NOW, a leader in the natural products industry.

If you’ve been following my blog for awhile, you know I love NOW and use their supplements daily.

If you’re newer around here, you can reference these posts on how I personally use NOW natural products: 

In this 30-minute HIIT workout I’m using one of the newest products in the NOW® Sports Nutrition lineEffer-Hydrate electrolyte tablets.

Effer-Hydrate Electrolyte Tablets for Hydration + Recovery

Sports Nutrition Electrolyte Tablets

Effer-Hydrate effervescent electrolyte tablets are made to help athletes and sports enthusiasts of all levels rehydrate and recover.* They come in 3 flavors:

I personally add these electrolyte tablets to my water bottle during and after home workouts. They’re a great way to stay hydrated as well as add some flavor to your water.

NOW® also has an Effer-Energy Electrolyte Tablets with 36mg of naturally occurring caffeine from green tea extract to provide energy and support recovery for athletes and sports enthusiasts.*

If you’d like to try these Effer-Hydrate Electrolyte Tablets, or any other natural products from NOW®, you can GET $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

Receive $10 off your nowfoods.com purchase of $40 or more (before taxes and shipping). Must use coupon code NMLNOW10 in the Promotion Code field at checkout.  Offer only available on nowfoods.com. Some exclusions apply. Limit one coupon code per transaction.  Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

FDA Disclaimer

Pin this High Intensity Interval Training (HIIT) No Equipment Workout

Full Body HIIT Home Workout

  1. I had a little free time after homeschooling and cleaning up playdough, this workout did not disappoint! Thank you for the awesome workouts and motivation.