KILLER HIIT WORKOUTS – No Equipment Required

No weights? No problem!

You don’t need equipment in order to stay in shape, and you don’t have to spend endless hours running on the treadmill or riding on the bike to burn a lot of calories. Replace your cardio with HIIT workouts and experience the benefits of fat burning and muscle toning — all in the same workout. AND… in much less time!

Each of these no equipment HIIT workouts listed below will take you anywhere from 15-60 minutes to complete, depending on how long you want your at home workout to be. All of these HIIT workouts will burn fat and build muscle in a short amount of time. Just a quick reminder, in order for the workouts to be effective, you should work as hard as you possibly can during each exercise. Go hard, but go at your own pace.

INDEX

15 Minute Killer HIIT Cardio Workout - No Repeats

18 Min Full Body HIIT Circuit

20 Min Full Body HIIT Workout For Beginners - No Repeats

20 Min HIIT Full Body Workout At Home - No Repeats

30 Min Intense HIIT Cardio Workout – No Repeats

30 Min Hardcore HIIT Workout – No Repeats

30 Min Fat Burning HIIT Workout – No Repeats

40 Min Fat Burning HIIT Cardio Workout – No Repeats

15 Min Killer HIIT Cardio Workout – No Repeats

This is a no repeats, no equipment HIIT workout using nothing but bodyweight, high intensity exercises to get your heart pumping and your body sweating! So skip the treadmill, clear some space and follow along.

WORKOUT DETAILS

• Duration: 15 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 20 seconds work, 10 seconds rest
• Level: Medium to Advanced

HIIT EXERCISES IN THIS WORKOUT

18 Min Full Body HIIT Circuit

No equipment is needed in this Tabata style full body HIIT workout. Increase your intensity to burn the maximum about of calories and body fat as the exercises in this workout are only 20 seconds on followed by 10 seconds of rest. Get your heart rate pumping and stay focused!

WORKOUT DETAILS

• Duration: 18 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 3 Rounds, 4 exercises, repeat 3 times. 20 seconds on, 10 seconds rest // 30 seconds rest between ROUNDS
• Level: Medium to Advanced

EXERCISES FOR THIS WORKOUT:

3 Rounds, 4 exercises, repeat 3 times.
20 seconds on, 10 seconds rest // 30 seconds rest between ROUNDS

Round 1 – Repeat 3X
Front Jacks
Up Down Planks
Dips
Plank Jacks + Shoulder Taps

Round 2 – Repeat 3X
180 Jump Squats
Butt Kicks
Alt Lunge Jumps + Squat Jumps 2x
Half Burpees

Round 3 – Repeat 3X
Mountain Climbers
Crab Dance
Diamond Push Ups
Bicycle Crunches

20 Min Full Body HIIT Workout For Beginners – No Repeats

This HIIT workout for beginners is a great way to start getting back into a workout routine. Whether you’re just starting out with at home workouts, or simply want a great no equipment full body workout at home, this 20 min HIIT workout for beginners is the perfect cardio replacement.

HIIT workouts are the best way to burn body fat and build muscle at the same time. No gym? No excuses! This HIIT workout for beginners requires NO EQUIPMENT.

WORKOUT DETAILS

• Duration: 20 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 40 Seconds Work, 20 Seconds Rest
• Level: Beginner

EXERCISES FOR THIS WORKOUT:

20 Min HIIT Full Body Workout At Home – No Repeats

This Full Body HIIT Workout is perfect for anyone that wants to torch calories, burn fat and build strength and endurance at the same time. This is a no repeats, no equipment HIIT workout is great for anyone who doesn’t have access to the gym, or just prefers a full body workout at home.

WORKOUT DETAILS

• Duration: 20 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 45 Seconds Work, 20 Seconds Rest
• Level: Beginner to Medium

EXERCISES FOR THIS WORKOUT:

1. Air Squats
2. Pop Squats
3. 3X Squat Pulse + Jump
4. Side to Side Squats
5. Squat to Curtsy Lunge
6. Sumo Squats
7. Burpees
8. Mountain Climbers
9. High Knees
10. Pike Push Ups
11. Plank Shoulder Taps
12. Plank Up Downs
13. W Supermans
14. Bear Squat Push Ups
15. Superman Lat Pull Down
16. Leg Lifts
17. Cross Toe Touches
18. Full Extension Crunch + Tuck
19. Plank

30 Min Intense HIIT Cardio Workout – No Repeats

This 30 min INTENSE HIIT cardio workout completely kicks my a** EVERY SINGLE TIME (you’ll see in this video). This no equipment HIIT cardio workout is NO REPEAT and NO REST. If you came here to torch 450+ calories and burn body fat, then this is the at home workout for you.

WORKOUT DETAILS

• Duration: 30 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 45 Seconds without any rest between exercises. Let’s get that heart rate up and burn some calories!
• Level: Beginner to Medium

EXERCISES FOR THIS WORKOUT:

30 Min Hardcore HIIT Workout – No Repeats

How many calories will you burn in this 30 minute HARDCORE HIIT workout? No equipment is needed for this at home workout, but be sure to grab a towel and some water as you’ll need it.

We’ll complete 42 NO REPEAT exercises, each 30 seconds of work followed by 15 seconds of rest including. Take as many breaks as needed to complete this intense HIIT workout. Let us know how many calories you burn in this workout. So if you have a watch or a heart monitor be sure to leave your cal count in the comments of the video. 🔥

WORKOUT DETAILS

• Duration: 30 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 30 Seconds work, 15 seconds rest
• Level: Medium to Advanced

EXERCISES FOR THIS WORKOUT:

30 Min Fat Burning HIIT Workout – No Repeats

This 30 min fat burning HIIT workout, no repeats, no equipment is a great way to elevate your heart rate and to burn some MAJOR calories. Get ready for a fat burning full body workout that will definitely leave you in need of a cold shower!

This HIIT workout is a little different from our others in that each exercise is only 20 seconds long followed by 20 seconds of rest. That means one thing — GO HARD! Push yourself to get your heart rate up during the 20 seconds of work so you burn as many calories as possible during the short time bursts.

This fat burning HIIT cardio workout is great for anyone who doesn’t have access to a gym, or just prefers to workout in the comfort of their own home (like us). Everyone is on their own personal fitness journey, so go at your own pace and be sure to take extra breaks if and when you need them. The important thing is to finish the workout — you can do this!

WORKOUT DETAILS

• Duration: 30 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 20 Seconds work, 20 seconds rest
• Level: Medium to Advanced

EXERCISES FOR THIS WORKOUT:

40 Min Fat Burning HIIT Cardio Workout – No Repeats

No weights? No problem! Get ready to sweat 💦 and burn a 💩 ton of calories in this no repeat, no equipment 40 min Fat Burning HIIT Workout.

Together, we’ll work through 40 HIIT exercises in 40 minutes. The goal for this at home workout is to keep your heart rate elevated throughout the entire workout so you can burn as many calories as possible, improve your endurance and tone your muscles. Work hard and take breaks as needed … but finish the workout. You got this 👊🏼

WORKOUT DETAILS

• Duration: 40 Minutes
• Equipment: Just a mat. We recommend Yo Gorilla Mats Premium Large Exercise Mat – Size: 7′ x 4′ x 8mm. Use code TIFFXDAN to get 10% off your order!
• Timing: 40 Seconds work, 20 seconds rest
• Level: Medium to Advanced

EXERCISES FOR THIS WORKOUT: