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30-Minute HIIT At Home | No Equipment Workout

By: Lindsey Bomgren, CPT | August 17, 2023

No equipment needed for this 30-Minute HIIT At Home! An intense, no equipment workout with some of my favorite cardio exercises. From bodyweight squats and jump lunges to planks and plyometric push ups – these high intensity interval training (HIIT) circuits will push your heart rate.

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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 and burn calories. Try this 30-minute HIIT workout at home (with a special guest appearance by my husband!).

Looking for a bodyweight workout plan? Check out Zero 30, a free 2-week bodyweight program.

one woman and one man holding a bodyweight squat as part of a no equipment HIIT workout at home

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 for both beginners and advanced athletes because they’re efficient and scaleable. Bodyweight workouts can be a very effective form of exercise and beneficial to add to your routine (Mayo Clinic). Bodyweight training allows for fuller range of motion of exercises and can help build the mind-muscle connection to properly and effectively engage each muscle group.

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.

Push Up Bodyweight Exercise

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!

I suggest adding a HIIT workout like this one to your weekly workout routine 1-2 times a week.

Workout Equipment:

No equipment, just your bodyweight.

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woman performing a standing oblique crunch

Workout Instructions:

Follow along with the guided 30-Minute HIIT At Home Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

This is an intense home workout, but I offer some modifications for various fitness levels. Take it at your pace and extend rest periods when needed.

Your Workout Looks Like This:

  • 6 Circuits (3 bodyweight exercises per circuit)
  • Timed Intervals (30 seconds of work per exercise moving from one exercise directly into the next)
  • Repeat Each Circuit x2 Sets (taking a 30 second rest between sets)
HIIT At Home: 4 Full Body Exercises to Burn Fat!

Workout Outline

CIRCUIT ONE: SQUATS

  1. Squat and Calf Raise
  2. Squat Jumps
  3. Sumo Squat Hops Front/Back

CIRCUIT TWO: ARMS

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

CIRCUIT THREE: LUNGES

  1. Plyo Lunge Jumps
  2. Reverse Lunge Knee Drive and Single Leg Deadlift
  3. Split Lunge Jumps

CIRCUIT FOUR: ARMS

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

CIRCUIT FIVE: BURPEES

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

CIRCUIT SIX: ABS and CORE

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

woman performing a high jump in a no equipment hiit workout

Prefer to Watch On YouTube?

youtube icon HIIT Workout

6 Best HIIT Exercises At Home

Squat Jumps

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

man and woman performing squat jumps in a HIIT workout at home

How To Do Squat Jumps

  1. Start standing feet hip-width apart, knees bent in an athletic stance.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Then explode up out of the squat, jumping into the air.
  4. 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.

man and woman performing plyometric push ups in a HIIT cardio workout at home

How To Do Plyometric Push Ups

  1. Start in a high plank position (option to drop to your knees). Keep weight shifted forward, with shoulders stacked over wrists.
  2. 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.
  3. 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.
  4. 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.

man and woman performing split lunge jumps or split squats in a no equipment cardio workout

How To Do A Split Lunge Jump Or Split Squat

  1. Stand with feet hip-distance apart. Shoulders stacked over hips.
  2. 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.
  3. Land softly, then explode up, switching legs as you do so to bring the left leg forward and right leg back.
  4. 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, shoulders, chest, triceps and quads.

man and woman performing a plank and army crawl in a cardio workout at home

How To Do A Plank Army Crawl

  1. Start in a high plank position with your shoulders stacked over your wrists, hands shoulder-width apart.
  2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. 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.
  4. Exhale as you push yourself back up to the starting position; starting with your left arm and following with your right arm, while trying to maintain stable hips, keeping the hips square to the ground.
  5. 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.

Burpees

Targets: Full body — the arms, chest, back, shoulders, legs, glutes, hips and core.

man and woman performing burpees in a HIIT workout at home

How To Do A Burpee

  1. Stand with your feet shoulder-width distance apart, arms at your sides.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Land softly and repeat.

Sprinter Sit Ups

Targets: Abs, core and back.

man and woman performing sprinter sit ups in a HIIT workout at home

How To Do Sprinter Sit Ups

  1. Start seated with knees bent and feet flat on the floor.
  2. Keeping your core engaged, lean your torso back to lay flat on the ground, sending your arms overhead and your legs long.
  3. 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.)
  4. Repeat for the timed interval, alternating the leg that pulls in with each rep.

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4 comments

  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.

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