ES Get the app

No-equipment HIIT workout

This is a 20-minute HIIT workout with no equipment: 6 cardio moves, each for 45 seconds with only 15 seconds of rest, repeated until the time ends. It keeps your heart rate high from start to end.

20 intervals in 20 minutes.

Warm-up

  1. Jumping jacks40 s
  2. March in place40 s
  3. Arm circles40 s
  4. Lunge with twist40 s

Workout

  1. Jumping jacks45 s · 15 s rest
  2. High knees45 s · 15 s rest
  3. Burpee45 s · 15 s rest
  4. Squat jump45 s · 15 s rest
  5. Mountain climbers45 s · 15 s rest
  6. Plank jacks45 s · 15 s rest
  7. Jumping jacks45 s · 15 s rest
  8. High knees45 s · 15 s rest
  9. Burpee45 s · 15 s rest
  10. Squat jump45 s · 15 s rest
  11. Mountain climbers45 s · 15 s rest
  12. Plank jacks45 s · 15 s rest
  13. Jumping jacks45 s · 15 s rest
  14. High knees45 s · 15 s rest
  15. Burpee45 s · 15 s rest
  16. Squat jump45 s · 15 s rest
  17. Mountain climbers45 s · 15 s rest
  18. Plank jacks45 s · 15 s rest
  19. Jumping jacks45 s · 15 s rest
  20. High knees45 s · 15 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For people who want a hard cardio session at home and have room to jump. Do it on a mat or a floor that is not slippery.

Easier

Step instead of jumping: a step-out jack, marching knees, a burpee with no jump and a squat with no jump. Rest longer when you need it.

Harder

Jump higher and move faster, and keep the rest at 15 seconds.

Questions

What is HIIT?

High-intensity interval training: short periods of hard work with short rests between. Here each move lasts 45 seconds and each rest 15 seconds.

Can I do it in a flat with neighbours below?

Use the low-impact versions in Easier: step instead of jump, and land softly. Most of the workout still works your heart and legs.

Does HIIT burn fat?

HIIT burns energy and trains your heart. Fat loss also depends on what you eat and on how often you train, so do it as part of a regular week.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.