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 — these high intensity interval training (HIIT) circuits will push your heart rate.
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 — NO EQUIPMENT needed.
This strength and HIIT workout has lower body, upper body and full-body exercises that will build muscle by working major muscle groups in an efficient way.
I really love high intensity interval training circuits because they burn calories and fat by challenging you to reach your max heart rate. Try the best HIIT exercises in this 30-minute HIIT workout at home (with a special guest appearance by my husband!).
HIIT At Home FAQs
What Is HIIT?
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 Bodyweight HIIT Training?
Bodyweight HIIT workouts are great workout for both beginners and advanced athletes because they’re efficient (and can be done anywhere)! 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.
30-Minute HIIT At Home (No Equipment Workout)
This HIIT cardio home workout is designed to build strength and cardiovascular endurance while burning fat at home. Get ready to sweat and raise your heart rate — no fancy gym equipment required!
No equipment, just your bodyweight.
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Targets: Legs, glutes, quads, hips, hamstrings, calves and core.
How To Do Squat Jumps
Start standing feet hip-width apart, knees bent in an athletic stance.
Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
Then explode up out of the squat, jumping into the air.
Land softly in a deep squat and repeat.
Modification: Option to make this low impact by omitting the jump and performing air squats.
Plyometric Push Ups
Targets: Arms, chest, shoulders, triceps and core.
How To Do Plyometric Push Ups
Start in a high plank position (option to drop to your knees). Keep weight shifted forward, with shoulders stacked over wrists.
Bend your arms to lower down into a push up. Lead with your chest as your elbows fall back towards your hips; neck stays in line with your spine.
Once you reach the bottom of your push up, explosively push back up to the top of your push up. The explosive push should be so great that your hands leave the ground.
Option to clap your hands together between each plyo push up.
Modification: Perform a standard push up, taken from the knees or the toes.
Split Lunge Jump Or Split Squat
Targets: Legs, glutes, hamstrings, quads and thighs.
How To Do A Split Lunge Jump Or Split Squat
Stand with feet hip-distance apart. Shoulders stacked over hips.
Jump the left leg back into a reverse lunge position, right leg forward; lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
Land softly, then explode up, switching legs as you do so to bring the left leg forward and right leg back.
Repeat, alternating the leg that’s forward as you go.
Modification: Option to omit the jump and perform alternating reverse lunges.
Plank Army Crawl
Targets: Full body; primarily the abs, core, lower back, shoulder, chest, triceps and quads.
How To Do A Plank Army Crawl
Start in a high plank position with your shoulders stacked over your wrists, hands shoulder-width apart.
Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
Then drop your left forearm to the mat. Followed by dropping your right forearm to the mat; so you are now in a low plank or forearm plank position with your shoulders stacked over your elbows.
Exhale as you push yourself back up to the starting high plank position; starting with your left arm and following with your right arm, while trying to maintain stable hips, square to the ground.
Repeat this alternating forearm drop, leading with your right hand and following with your left hand.
Modification:Substitute incline army crawl by placing your hands on a chair or bench; or drop to your knees for modified army crawl.
Targets: Full body — the arms, chest, back, shoulders, legs, glutes, hips and core.
How To Do A Burpee
Stand with your feet shoulder-width distance apart, arms at your sides.
Bend your knees and drop your hips as you lower into a squat, then place your hands on the floor directly in front of your feet.
Shift your weight into your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
Elbows fall back towards your body as you lower your chest towards the ground, bringing your chest to meet the floor. Press back up and return to high plank.
Jump your feet up towards the outside of your hands, landing in a loaded squat position. Then drive through your legs to explode up, jumping into the air with arms extended overhead.
Land softly and repeat.
Sprinter Sit Ups
Targets: Abs, core and back.
How To Do Sprinter Sit Ups
Start seated with knees bent and feet flat on the floor.
Keeping your core engaged, lean your torso back to lay flat on the ground, sending your arms overhead and your legs long.
Explosively pull your torso back to an upright position to perform a sit up while pulling your right knee toward your chest and shooting the left arm forward. (The motion looks somewhat like you’re sprinting.)
Repeat for the timed interval, alternating the leg that pulls in with each rep.
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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.
Way to go MAMA! Seriously keep up the great work and so glad you liked this workout! I hope you come back for more! -Lindsey
Great workout Lindsey! Even got my husband to join me b/c Tim was doing it with you 🙂
Hi Tara! Thanks for giving this workout a try! And I LOVE that you got your hubby to join you! Maybe I need to add more partner workouts to the blog!