HIIT Exercises at Home: The Best No-Equipment Workouts
Are you looking for a great way to start working out at home? You may be a beginner and don't have any equipment, or you may be an experienced HIIT exerciser looking for new moves to add to your routine or cardio workout. Either way, we've got you covered! In this blog, we'll discuss some of the best exercises you can do without equipment and tell you about the benefits of HIIT workouts. High-intensity weekly workouts can be essential for your overall health, and we are here to help.
Why Exercise Is Important For Your Health
There are countless reasons why exercise is important for your health, but here are just a few:
- Exercise can help you maintain a healthy weight.
- Exercise can improve your mood and reduce stress levels.
- Exercise can improve your cardiovascular health.
- Exercise can improve your sleep quality.
The good news is you don't have to leave your home to get in a good sweat. There are plenty of great HIIT exercises that can be done right in your living room (or bedroom, or kitchen... wherever you happen to have some space!).
HIIT Exercises FAQs
First, let's answer some common questions about the HITT exercise:
What are HITT Exercises?
HIIT (high-intensity interval training) exercises involve short, intense bursts of activity alternated with brief periods of rest or low-intensity activity.
Why Do HIIT Exercises?
HIIT workouts are a wonderful way to improve cardiovascular health and increase strength. They are also shorter than traditional workouts, making them a great option for busy people.
Are HIIT Exercises Good for Beginners?
Yes! HIIT exercises are an excellent way for beginners to start working out because they are relatively short and easy to follow. Plus, you can always modify the exercises to make them more challenging as you get stronger, and they can be mainly bodyweight exercises, so you won't need equipment to complete them.
HIIT Exercises At Home
You can do HITT exercises without any equipment and can be done right at home. Here are some of our favorite HIIT exercises with no equipment needed:
Squats
Squats are an excellent exercise for toning your legs and glutes. Depending on your fitness level, you can also modify them to make them easier or more challenging.
How To Do A Squat:
1. Start by standing with your feet shoulder-width apart and your arms at your sides.
2. Bend your knees and lower your body until your thighs are parallel to the ground.
3. Return to the starting position and repeat as desired.
For Beginners
You can make this exercise easier by not going too deep into the squat or using a chair or wall for support.
For Pros
You can make this exercise more challenging by adding weights, doing a plyometric squat (a jump squat), or holding the squat position for longer.
Jumping Jacks
Jumping jacks are a classic cardio workout that is great for HIIT. They are easy to do and don't require any equipment.
How To Do A Jumping Jack:
1. Start by standing with your feet together and your arms at your sides.
2. Jump your feet to the side while raising your arms above your head.
3. Jump your feet back together and lower your arms to the sides of your body.
4. Repeat as many times as desired.
For Beginners
You can make this exercise easier by not jumping your feet to the side.
For Pros
You can make this exercise more challenging by adding a jump at the end.
Burpees
Burpees are a great HIIT exercise because they are short and intense. They also work a variety of muscle groups, making them a great all-around exercise.
How To Do A Burpee:
1. Start in a standing position.
2. Bend down and place your hands on the floor in front of you.
3. Use your hands to propel yourself up into a plank position.
4. If you are struggling with this step, you can also do a modified burpee by stepping or jumping your feet back instead of doing a push-up.
5. From the plank position, jump your feet back to your hands and then stand up.
6. Repeat as many times as desired.
For Beginners
If you are struggling with the plank position, you can also do a modified burpee by stepping or jumping your feet back instead of doing a push-up.
For Pros
You can make this exercise more challenging by adding a jump at the end.
Mountain Climbers
Mountain climbers are another great HIIT exercise that works with various muscle groups. They are also easy to do and can be modified for beginners.
How To Do A Mountain Climber:
1. Start in a plank position with your hands directly below your shoulders.
2. Bring one knee up towards your chest, then quickly switch legs and bring the other knee up.
3. Alternate legs as quickly as possible.
For Beginners
You can make this mountain climber exercise more manageable by doing it slower or not jumping your feet up to your hands.
For Pros
You can add some challenges by doing every mountain climber faster or adding a jump at the end.
Lunges
Lunges are another great exercise for toning your legs and glutes. You can also modify them.
How To Do A Lunge:
1. Start by standing with your feet together and your hands at your sides.
2. Step one foot forward and bend the knee until your thigh is parallel to the ground.
3. Make sure your front knee does not extend past your toes.
4. Return to the starting position and repeat with the other leg.
For Beginners
You can make this exercise easier by not going too deep into the lunge or using a chair or wall for support.
For Pros
You can make this exercise more challenging by adding weights, doing a plyometric lunge (a jump lunge), or holding the lunge position for longer.
Scissor Kicks
Scissor kicks are a good exercise for toning your abs and legs. Depending on your fitness level, you can also modify them to make them easier or more challenging.
How To Do A Scissor Kick:
1. Lie down on your back with both legs in the air and your hands at your sides.
2. Slowly lower one leg towards the ground, then raise it to the starting position.
3. Repeat with the other leg.
For Beginners
You can make this exercise easier by not lowering your legs to the ground.
For Pros
You can make this exercise more challenging by doing it faster or adding a jump at the end.
Diamond Push-Ups
Diamond push-ups are a great exercise for toning your arms and chest. Modify based on your fitness level.
How To Do A Diamond Push-Up:
1. Start in a plank position with your hands close together so that your thumbs and index fingers form a diamond shape.
2. Lower your body until your chest touches the ground, then press back up to the starting position.
3. Repeat as desired.
For Beginners
You can make this exercise easier by doing your push-up on your knees instead of your toes.
For Pros
You can make this exercise more challenging by adding a jump at the end or holding the push-up position longer.
Plank Jumps
Plank jumps are a great exercise for toning your whole body. Modify them as needed.
How To Do A Plank Jump:
1. Start in a plank position with your feet shoulder-width apart and your hands under your shoulders.
2. Jump your feet forward so you are crouching, then jump back to the starting position.
3. Repeat as desired.
For Beginners
You can make this exercise easier by doing it slower or stepping forward instead of jumping.
For Pros
You can make this exercise more challenging by adding a jump at the end or holding the plank position longer.
Russian Twists
Russian twists are an excellent exercise for toning your abs. Always modify based on your fitness level.
How To Do A Russian Twist:
1. Sit down with your knees bent and your feet together.
2. Lean back slightly and lift your feet off the ground.
3. Twist your torso to the right, then to the left.
4. Make sure your back stays straight and your hips don't move.
5. Return to the starting position to repeat.
For Beginners
You can make this exercise easier by not lifting your feet.
For Pros
You can make this exercise more challenging by adding a weight or twisting faster.
Bicycle Crunches
Bicycle crunches are a good exercise for toning your abs. Be sure to tighten your core and modify as needed.
How To Do Bicycle Crunches:
1. Lie down on your back with both legs in the air and your hands at your sides.
2. Bring one knee up to your chest, then twist to bring the other knee up to your chest.
3. Make sure your back stays straight and your hips don't move.
4. You can repeat this exercise repeatedly but return to the starting position.
For Beginners
You can make this exercise easier by not bringing your knees to your chest.
For Pros
You can make this exercise more challenging by doing it faster or adding weight.
Other Ways To Get Your HITT On
- You can also do HITT workouts with cardio exercises like running, biking, or swimming.
- If you have access to a jump rope, you can use that for your HIIT workouts.
10-Minute HIIT Workout
If you don't have time to do a full 30-minute HITT workout, you can still work up a sweat and get your blood moving in this quick full-body exercise.
Warm-Up
1. March in place for 2 minutes.
2. Jog in place for 2 minutes.
3. Jumping jacks for 2 minutes.
The Workout
1. Sprint in place for 30 seconds.
2. Push-ups for 30 seconds.
3. Squat for 30 seconds.
4. Repeat this circuit four times for a total of ten minutes.
Cooldown
1. March in place for two minutes.
2. Flexibility exercises for two minutes.
Full-Body HIIT Workout For Beginners
Here is a circuit HITT workout that will keep your blood pumping and heart rate up.
The Workout
1. Jog in place for two minutes.
2. March in place for one minute.
3. Jumping jacks for one minute.
4. Bear crawls for one minute.
5. Plank for 30 seconds.
6. Russian twists for 30 seconds
7. Bicycle crunches for 30 seconds.
8. Hold a squat position for 30 seconds.
Repeat this circuit three times for a total of 10-20 minutes.
Cooldown
Jog in place for two minutes.
Wellness Tips
- Make sure you check with your doctor beforehand when performing any exercise.
- Drink plenty of water.
- Include rest intervals, especially if you are a beginner.
Intense exercise can have dangerous side effects if not done correctly, so consulting with a healthcare professional beforehand is the safest way to take care of yourself!
Conclusion
HIIT workouts are a great way to increase your heart rate and burn calories. Depending on your cardio fitness level, they can be done with or without equipment and modified to make them easier or more challenging. With HIIT workouts, you can also tailor them to how much time you have. You can still do a great HIIT workout if you only have ten minutes.
We hope that you find HIIT workouts helpful in your wellness journey!