Workout Details

  • Duration: 37 Minutes
  • Calorie Burn: 294-449
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT
Body Focus Lower Body,  Total Body

Intense at Home HIIT Routine - No Equipment HIIT Workout Video (with Low Impact Modifications)

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Who’s ready for a fun but brutal HIIT workout? This is an intense routine, meant to really push both the lungs and the muscles. With that said, we’ve also provided low impact modifications all the way through, in an effort to remind you that exercise can be flexible, and that it’s okay to make adjustments to make a routine work for you.



High intensity interval training (HIIT) has many different health benefits, and while it’s definitely difficult and a bit uncomfortable when you're doing it, you should feel great when you’re done. Remember - puking during a workout is really not a bragging right, so don’t work towards the goal of completely brutalizing yourself. This is a sign of having pushed your body too hard, too fast, or for too long. Listen to & respect the messages from your body, and learn how to push yourself properly by adjusting the intensity of each interval so that you’re being challenged, but not making yourself sick. 

In this routine, as with most HIIT routines, we will be focusing on the lower body primarily, but these exercises will also challenge you core and upper body muscles. Your core muscles, roughly those that run from your hips to your rib cage, will be heavily taxed in a support and control role. Though your legs will be driving most of the movement, the core muscles will be called upon for every exercise as at least stabilizers like with the Side Plank Kicks, or they will be movement facilitators as with Jumping Lunges. The upper body is also going to be taxed as well as a movement driver like with Lizard Hops or Walk Down Push Ups, but also movement facilitators such as with Lateral Jumps or Broad Jumps. So, though the core and upper body take a back seat to the lower body, this is still a full body workout. Lucky though this won’t leave your core or upper body too taxed to work them again tomorrow.

Workout Structure:
We start off with a warm up, and then move onto an advanced HIIT workout that provides low impact modifications as an alternative. We finish up with a cool down and stretch.
- Two Groups of HIIT
- 12 Minutes Each
- 12 Exercises Each Group
- 20 Seconds On, 10 Off (AB/AB Pattern)
- Low Impact Options Included

Equipment:
- None Needed

Warm Up / Cooldown:
- Both Included

Warm Up: 5 Minutes (30 Seconds Each)
- High Knee March
- Squatting Rotations
- Toe Touch Sweeps
- Leg Swing (Left)
- Leg Swing (Right)
- Slow Burpee
- Alternating Warrior
- Boxer Shuffle
- Up and Outs
- Up and Out Jacks

HIIT Section: 24 Minutes Total
HIIT Group 1: 12 Minutes (20 On, 10 Off)
- High Knees
- Rocket Squats

- Jumping Lunges
- Lateral Jumps

- Lizard Hops
- Plank Jacks

- Squat Jacks
- Broad Jumps

- Burpee
- Walk Down Push Ups

- Star Jumps
- Jumping Jack

---- Water Break ----

HIIT Group 2: 12 Minutes (20 On, 10 Off)
- Agility Dots (Clockwise)
- Agility Dots (Counter-Clockwise)

- Runners (Left)
- Runners (Right)

- Side Plank Kick (Left)
- Side Plank Kick (Right)

- Side Lunge Pops (Left)
- Side Lunge Pops (Right)

- Knee (Left)
- Knee (Right)

- Clock Lunge (Left)
- Clock Lunge (Right)

---- Water Break ----

Cool Down: 5 Minutes (30 Sec Each)
- Right Over Left
- Left Over Right
- Inside Thigh Stretch (Left)
- Inside Thigh Stretch (Right)
- Quad Stretch (Left)
- Quad Stretch (Right)
- Plank Calf Stretch (Left)
- Plank Calf Stretch (Right)
- Deep Glute Stretch (Left)
- Deep Glute Stretch (Right)

HIIT- just like the name implies, (High Intensity Interval Training) is intense. It’s a type of training that the body needs time to recuperate from, in order to repair muscle tissue. You should not do HIIT on muscles that are still very sore, and you should never do it more than three times a week (at a maximum).

We hope you enjoy this workout! Let us know what other kinds of workouts you would like to see.