Beginner HIIT Workout (No Equipment)

The workout

30 seconds on, 30 seconds off. No equipment.

1. 01Standing jacks (low impact)0:00–0:30StandingMedium
2. 02Air squats1:00–1:30StandingMedium
3. 03Calf raises2:00–2:30StandingEasy
4. 04Reverse lunges3:00–3:30StandingMedium
5. 05Dynamic heel taps4:00–4:30StandingMedium
6. 06Sumo squats5:00–5:30StandingMedium
7. 07Step-back burpees6:00–6:30StandingMedium
8. Down to the floor
9. 08Knee push-ups7:00–7:30Plank / all foursEasy
10. 09Bear hold8:00–8:30Plank / all foursEasy
11. 10Donkey kicks9:00–9:30Plank / all foursEasy
12. 11Cobra push-ups10:00–10:30Face downEasy
13. 12Glute bridges both legs11:00–11:30On your backEasy
14. 13Deadbugs12:00–12:30On your backEasy
15. 14Floor tricep dips13:00–13:30SeatedMedium
16. 15Heel taps14:00–14:30On your backEasy

Why it's in this order

Thirty seconds of rest after every move is more than you'll get in most workouts. Use it to read what's next.

Step-back burpees end the standing block because they take you down to the floor in the same way you'll need for the knee push-ups that follow.

The floor section starts with your weight on your hands and knees, which is the hardest part, and finishes lying on your back, which is the easiest.

• One trip to the floor: moves 8 to 15 are all floor work.
• No muscle group is worked twice in a row.
• No jumping at all.
• It opens with Standing jacks (low impact), an easier move, and closes with Heel taps.

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• Quiet Apartment HIIT Workout
• 15-Minute Core HIIT Workout
• Lower-Body HIIT Workout
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