No Equipment HIIT Workouts

When you don’t have equipment at home, one of the best things you can do is a no-
equipment HIIT workout. HIIT workouts stand for high-intensity interval training. These 
are not long at all, but they use a lot of intensity with short breaks in between each 
move. The great thing about HIIT is that most of them also don’t use any equipment. 
Here are some different moves you can try out. 

Jumping Jacks

There is nothing wrong with an ordinary jumping jack during your HIIT routine. It doesn’t 
require any equipment and can be done anywhere as long as you don’t have people 
below you who might be bothered by the noise. These are also good when you are 
working out outside and need a quick and easy way to burn some extra calories. 
Challenge yourself by either setting a number limit or a time limit for doing them 
consistently without any breaks.

Plank Variations

When you start looking through HIIT workouts, one thing you will notice is that a lot of 
planks are involved. Sure, the traditional plank just requires you to hold your balance for 
30 seconds or longer, but there are some other variations that require a bit more 
movement. These are a lot tougher than they look, so don’t be fooled into thinking they 
aren’t good for a HIIT workout. 

One variation you can try is plank to pushup. You will hold the plank for several 
seconds, then move down into a pushup, then go back up to the plank and hold it. 

Squat Variations

Another exercise that works good for HIIT workouts is the squat. Similar to planks, the 
squat is excellent for your body, and has some different variations to be good for a high 
intensity, but short workout. There is the pencil squat that is a full-body workout, where 
lift your arms in the air for the squat, jump up to straighten your body like a pencil, then 
when you land, you go down into a squat.
