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Best HIIT Exercises Without Gym Equipment

by Cameron Greene March 03, 2021

Best HIIT Exercises Without Gym Equipment

We're coming in hot with the 10 best HIIT exercises that don't require any gym equipment. We will walk you through how to do each move as well. Feel free to use a yoga mat if you have one.

1) Hand Release Push-Ups:

How to do it: 

Start in a standard push-up position, and lower your body all the way down to the floor. Lift your hands off the ground for a second, then exhale while you press your body all the way back up. If it's easier to drop to your knees for push-ups, feel free to do so.

 

2) Plyo Push-Ups:

How to do it: 

Start in a push-up position, and lower your body to the floor. Get a big push off the floor and lift your hands off the ground before landing back in push-up position. If it's easier to drop to your knees for push-ups, feel free to do so.

 

3) Russian Twists:

How to do it: 

Russian twists are a great HIIT exercise that strengthens your core. Sit on the floor, with your heels touching the floor or lifted (more advanced) and your hands at your chest. Twist from side to side.

 

4) Single Leg Burpees:

How to do it: 

Lower your body into a squat, and place your hands on the floor directly in front of your feet. Jump your feet back with only one foot touching the floor, and lower your body to the ground. Bring your feet back to your hands, then jump into the air on that same foot without letting the other touch the ground. Go directly into the next rep without touching down. Repeat for 30 seconds on each side. See here for help.

 

5) Supermans:

How to do it:

Lying on your stomach, lift your legs and arms off the floor, arms reaching straight in front of you. You should be squeezing your back and glutes to keep your legs up. Pull your elbows down to your waist, return to starting posting, and repeat.

 

6) Lateral Lunges with Hops:

How to do it:

In this HIIT workout move, step your left leg out to your side for a lateral lunge, keeping your right leg straight. Bring left leg up to a 90-degree angle and hop on your right leg. Repeat on each side. See here for help.

 

7) Tuck-Ups:

How to do it:

Lie on your back with arms straight over your head. Crunch your legs into your chest as you lift your back off the floor. Grab your legs, balancing on your glutes. Return to starting position and repeat.

 

8) Mountain Climbers:

How to do it:

Start in high plank position with your shoulders over your wrists. Quickly drive each knee into your chest one at a time as if you're running.

 

9) Plank Jacks

How to do it:

Start in low plank position with feet hip-width apart. Hop your feet out wider than hip-width, and then hop back to the starting position. Keep your abs tight and don't allow your butt to pop up above the height of your shoulders.

 

10) Elbow to Palms (also called Plank-Ups):

How to do it:

Start in high plank position. Place your right elbow under your right shoulder, then left elbow under your left shoulder, so you're in low plank position. Make sure to keep your shoulders stacked over your wrists. Press back up to high plank position, starting with your right arm. Repeat, rotating leading arms each time.

 

 

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Cameron Greene
Cameron Greene

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