Full-Body HIIT Workouts You Can Do Anywhere (No Equipment Needed)

Think you need a gym full of equipment to get a killer full-body workout? Think again! Bodyweight HIIT is incredibly effective for building strength, improving cardiovascular fitness, and burning calories – and you can do it absolutely anywhere.

These no equipment workouts are perfect for busy schedules, travel, or anyone who prefers the convenience of HIIT at home. All you need is a little space, a timer, and the motivation to push yourself.

Benefits of Bodyweight HIIT

• Convenience: Workout anytime, anywhere without needing a gym membership or equipment.
• Cost-Effective: It's completely free!
• Functional Fitness: Bodyweight exercises often mimic real-life movements, improving functional strength.
• Full-Body Engagement: Circuits can be designed to target all major muscle groups.
• Scalability: Exercises can be modified to suit any fitness level.

3 Anywhere Full-Body HIIT Workouts

Perform a 2-3 minute warm-up before each workout. Focus on maintaining good form throughout, especially as you fatigue. Use an interval timer like the Peak Interval app for accurate timing.

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Workout 1: The 30/30 Classic

• Format: 30 seconds work / 30 seconds rest
• Circuit: Complete 3 full rounds (Total time: ~15 minutes)
  1. Burpees
  2. Squat Jumps
  3. Mountain Climbers
  4. Push-ups
  5. Alternating Reverse Lunges

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Workout 2: The Descending Ladder

• Format: Perform each exercise for the prescribed time, then rest 20 seconds before moving to the next. Complete one full ladder. (Total time: ~12-15 minutes)
  • 60 seconds High Knees
  • Rest 20 seconds
  • 50 seconds Bodyweight Squats
  • Rest 20 seconds
  • 40 seconds Plank Jacks
  • Rest 20 seconds
  • 30 seconds Push-ups
  • Rest 20 seconds
  • 20 seconds Burpees

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Workout 3: AMRAP Challenge (As Many Rounds As Possible)

• Format: Complete as many rounds as possible of the following circuit in 12 minutes.
• Circuit:
  • 10 Air Squats
  • 10 Push-ups
  • 10 Alternating Lunges (5 per leg)
  • 10 V-Ups (or Tuck Crunches)
  • 3 Burpees
• Scoring: Note how many full rounds and extra reps you complete. Try to beat your score next time!

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Making it Work for You

• Modify: If an exercise is too hard (e.g., burpees), substitute an easier variation (e.g., walk-out burpees). If it's too easy, increase speed or add a plyometric element (e.g., regular squats to jump squats).
• Focus on Form: Quality over quantity. Slow down if your form breaks down.
• Listen to Your Body: Adjust rest times if needed, especially when starting out.

Don't let lack of equipment be an excuse. These full-body, no equipment workouts prove you can get a fantastic HIIT at home or on the go. Give them a try!