While high-intensity exercise may sound intimidating, there are so many reasons to give these no-equipment HIIT workouts a chance.
First, the lack of equipment. How many times have you wanted to work up a sweat but couldn’t make it to the gym? Whether you’re working from home or are traveling and don’t have a go-to fitness spot, you can do these workouts literally anywhere.
Time is also not an issue. The longest one is 30 minutes, and when you factor in the fact that you don’t have to go anywhere, it’s even more efficient.
Finally, while HIIT workouts are tough during the huffing and puffing, they’re incredibly efficient in terms of benefits. Not only do you burn a lot of calories fast, studies show your metabolic rate stays higher for hours afterward. So you’re reaping benefits long after you’ve stopped sweating.
And yes, you will stop sweating. We promise. Get started with one of these five hiqh-quality, no-equipment HIIT workouts, below.
No-Equipment HIIT Workouts You Can Do Anywhere
The Self-Fhitting Room 24-Minute HIIT Workout
Um, hi there, cardio. This routine is about as bouncy as it can possibly get, with basically every move involving plyometrics. Think butt kicks, jump squats, and burpees. Prepare for the absolute highest level of being out of breath.
15-Minute Full-Body HIIT Workout
Trainer Stephanie gives you two routines to choose from here, straightforward or sideways HIIT. Both are tough but totally manageable 15-minute full-body workouts, and she also provides a detailed weekly routine if you want to really start HIITing it on a regular basis.
Daily Burn’s Simple 10, 20, and 30-Minute HIIT Routines
If you’re the kind of exerciser who gets stressed out by trying new moves and ends up spending half the workout trying to get your foot placement right, these are for you. Daily Burn lays out three easy ways to get in a HIIT routine according to how much time you have, using simple exercises like squats, push-ups, and tricep dips and a super simple format. You’ve got this.
FitnessBlender Brutal HIIT Ladder Workout
Okay, this one has the word brutal in it, but it’s honestly not that bad. Especially because it’s over in less than 20 minutes and it’s a ladder style routine where you start with the longest intervals at the beginning and work your way down. In other words, it gets easier as you go. Which is helpful, since you get pretty tired.
PopSugar Le Sweat Cardio HIIT Workout
If you need the motivational feel of a boutique fitness environment and class, this one’s for you. While it’s as hard as the others, Le Sweat founder Charlee Atkins adds that boutique fitness bounce and energy that most of the other just-do-it HIIT routines lack. And it’s free instead of more than $30 dollars.