High Intensity Interval Training, or HIIT, is a very popular training style that can be super efficient and lots of fun. In this blog, I will show you a fun and effective HIIT workout to do at home that requires no equipment. HIIT workouts are a great way to improve strength, endurance, and general fitness.
I’ve been a personal trainer and strength coach for 30 years. Give this HIIT workout a try and if you find yourself needing more guidance or accountability, don’t hesitate to reach out to me.
Full Time RVers: We too live in our RV and often travel without equipment. This is a great HIIT workout to do while traveling and easy to do in your campsite.
Benefits of HIIT at Home Workouts
HIIT integrates strength training with an emphasis on raising the heart rate often through the use of weights or cardio based movements. Many of the movements in this workout are calisthenics that you did in school like jumping jacks and mountain climbers.
Because your heart rate is elevated, you receive huge benefits in both your cardiovascular fitness and metabolism. Some of the movements in this HIIT workout at home will also improve your strength by using the weight of your body for resistance.
Precautions When Doing HIIT Workouts
If this is your first time doing any training like this remember if you have any pain or shortness of breath take a break. Rome wasn’t built in a day. Fitness takes time to build.
1 | Take it Easy at First
If you’re just starting out, you’re might need to rest a little between exercises. Ideally, you want to move through all ten exercises without stopping, but if you don’t have the aerobic conditioning yet, it’s better to go slow at first and then try to power through the workout.
2 | Strength is Necessary
In addition to challenging the cardio system, HIIT workouts do require a base level of strength. If you are not currently doing a strength training program, you will be more prone to injuries while doing HIIT. HIIT workouts are advanced in nature. If you don’t already know how to do push ups, dips, and squats correctly, it will be hard to do them if you are breathless and you could get hurt. Reach out to me if you need help with a strength training program.
3 | Understand RPE
Rate of Perceived Exertion, or RPE, is will help ensure that you don’t get hurt while doing your HIIT workout at home. The RPE scale is 1-10. One is sitting on the couch, 10 is the hardest you have ever pushed. When training HIIT, it’s common to push 7-8 RPE but if you’re just starting out, being at an 8 RPE for too long can make you nauseous. Strive to stay between 5-7 RPE at first.
HIIT Challenge for Elite Athletes + Weekend Warriors
If you are used to training intensely and have a good base of strength and cardiovascular conditioning, then you’re ready to go after this. To make it even more challenging and effective, add amplitude to your jumps (meaning jump high), double time your jumping jacks, and feel free to add a medicine ball or hold a dumbell while doing the squat jump, side lunge, pike with rotation, and jumping lunges.
Your HIIT Workout at Home With No Equipment
This can be a 10, 20, or 30 minute HIIT workout that you can do at home. Go through each exercise top to bottom for one minute each without resting.
Do Your HIIT Workout With Us
This HIIT workout is the first of 30 workouts in our Fit and Fun Fitness Challenge. For only $30, Robyn and I will be coaching you through 30 different workouts and the BEST part is that all the workouts can be done in 15 minutes or less. Of course, for those of you who love challenge, we have added bonus workouts that can take up to an hour, but they are completely optional. If you love being healthy but are bored with the same workout routine, you will LOVE this 30-day Fitness Challenge. Click here to get started today (registration opens August 5th)!
HIIT Workout Without Equipment
Do each of the following exercises for one minute without stopping:
Jog in Place
Pike with Rotation
Jog in Place: duh
Bicycle Crunches: Lie on your back in a hollow position and transition between bringing opposite elbows to knees. Don’t pull on the neck.
Squat Jumps: Push butt back and sit into the heels. Knees shouldn’t track over the toes.
Back Dips: Fingers forward, elbows bend to 90 degrees.
Side Lunges: Alternate side stepping and bending the knee with opposite leg straight. Push butt back and sit into the heels. Bent knee shouldn’t track over the toes.
Jumping Jacks: duh
Pike with Rotation: Sit on the floor and alternate twisting side to side, while bringing your hands to touch the floor. Pull abs towards the spine so the back isn’t arching. Rotate through the shoulders side to side. This can be done with legs on the floor or hovering.
Jumping Lunges: Bend both knees to 90 degrees. The front knee shouldn’t track over the toes. Only descend to what you feel comfortable. Be powerful on the jump and switch legs in the air.
Arch Ups: Lie on the ground on your belly. Lift chest off the ground while keeping your legs on the ground. Squeeze the butt. You can place the hands overhead if you want more challenge.
Mountain Climbers: In a plank position, bring the knee toward the elbow like you are jogging in place with your hands on the ground.