This No-Equipment, 30-Minute HIIT Workout Can Help You Burn Major Calories From Home


If you’re short on time and space but still want to exercise, you’ll be hard-pressed to find a workout more effective than high-intensity interval training (HIIT). By combining short bursts of effort with even shorter rest times, you’ll be able to push your limits, increase endurance, and burn more fat than you would with steady-state cardio.

But perhaps the biggest perk is that you can accomplish all of this in 30 minutes or less. See for yourself with this HIIT routine from trainer Raneir Pollard. Any small room or space outside will do, and you’ll be using your own body weight, so you don’t need any equipment.

30-Minute, No-Equipment HIIT Workout

Directions: You’ll do three rounds of this workout, which consists of five moves total. For the first round, do each exercise for 40 seconds and rest between each move for 20 seconds. During the second round, aim for 50 seconds of work with 30 seconds of rest, and in the final round, one minute of work with 40 seconds of rest. Don’t forget to warm up with some dynamic stretches and cool down with some soothing static stretches.


  • 180 jumps
  • Mountain climbers
  • Superman to plank
  • Reverse lunge with a twist
  • High knees

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