A List of 15 HIIT Exercises with No Equipment

If you need a full body workout you can do at home without equipment, then check out this list of challenging HIIT exercises for beginners and advanced exercisers alike.

Incorporating HIIT exercises into a 30-minute workout is the perfect way to burn calories, improve your cardio, and build lean muscle throughout your body.

These exercises should be challenging in nature, can be done as a superset with other exercises, all while giving your muscles, heart, and lungs a great workout.

Mix, match, and pair a HIIT exercise with things like squats, deadlifts, lunges, pushups, power cleans, the bench press, and various ab exercises.

The next time you need an intense and challenging workout, make sure you utilize this list of HIIT no-equipment exercises in your fitness routine.

HIIT Exercise List (No Equipment)

1. Sprinting in Place

One of the best HIIT exercises you can do with no equipment is to simply sprint in place.

This exercise will get your blood pumping and your calories burning.

You can do this as a warmup, finisher, or as a superset with almost any other exercise.

Sprinting in place pairs well with everything.

2. Pushup Jacks

The next best in exercise on this list is the pushup jack. 

This exercise works the chest, abs, hip flexors, and shoulders.

Push up jacks are the perfect exercise to do in the comfort of your home.

3. Jump Lunges

If you need a challenging HIIT exercise to mix with your squats, try set of jump lunges.

This exercise is going to work your quads, glutes, hamstrings, and calf muscles.

Jump lunges are already hard enough, add a pair of dumbbells to make it even harder.

4. Mountain Climbers

The next HITT exercise that will challenge your muscular and cardio capacity is a set of mountain climbers.

This exercise is going to give your abs and shoulders a tough workout.

Pair this with any lower or upper body exercise such as the squat, deadlift, or bicep curl.

5. Globe Jumps

A great way to wear yourself out is with a set of globe jumps.

This exercise will force you to drive through your quads and glutes to give yourself maximum jump distance in all directions.

Do this exercise as a super set with the bench press.

6. High Knees

A great way for beginners to increase their agility is with a set of high knees.

This exercise will challenge your quads, glutes, hamstrings, and calf muscles.

Hold your arms up to the front or to the sides to give your shoulders an added challenge.

7. Cross Crunches

One way to give your abs a challenging workout is with a set of cross crunches done in HIIT style.

Make sure you incorporate these in your next 30-minute workout to not only give you great abs and obliques but to challenge your endurance and mental fortitude.

Do these as fast as you can with maximum effort.

8. Air Speed Bag

Even though you may not be a boxer, the air speed bag is going to give your shoulders and triceps a challenging workout.

This no equipment exercise can easily be done in the comfort of your home.

Also add some other moves like air body bag punches and kicks.

9. Butt Kickers

Good way to challenge your calf muscles in the hamstrings is with this said about kickers.

This exercise should be paired with jump lunges, high knees, and various types of jump squats.

Do this as part of your agility training workout.

10. Jumping Jacks

One exercise you can do at the beginning or end of your workout, or as the superset with almost any other exercise is the jumping jack.

Do this exercise with great intensity and you’ll start to burn an increasing number of calories and fat.

You can utilize this exercise in every workout that you do

11. Burpees

One exercise you need to add to your list of HIIT exercises that you can do with no equipment is the burpee.

The burpee is an exercise that will challenge your entire body.

Is this exercise to build lean muscle and burn added belly fat.

12. Pikes

Another great head exercise that you can do is this standard pike.

Just start in plank position and jump your hips up as high as you can.

Drop them back down to plank position.  Rinse and repeat.

13. Sumo Squat Jumps

Any kind of jumping exercise is it going to make the list of HIIT exercise ideas.

Sumo squats are one of those exercises that will work your quads, hamstrings, calves, glutes, and inner thighs.

Just remember to keep good form during the entire exercise.

14. Air Rope Cross Pulls

One exercise you can do with no equipment is the air rope cross pull.

Just stand and act like you are pulling a rope from the upper left to the bottom right while lifting your right knee at the same time.

It may feel awkward at first but it’s a great way to challenge your hip flexors and shoulder muscles in a safe way.

15. Side to Side Shuffles

The last HIIT exercise on this list is side to side shuffles.

This exercise will challenge your agility and help stabilize your hips, knees, and ankles.

Do this and the rest of the exercises on this list to give your workout a tough cardio challenge.

Summary: HIIT Exercise List (No Equipment)

There are many exercises you can do as a HIIT exercise, especially if you do not have any fitness equipment to work with. Pair these exercises with standard squats, lunges, and deadlifts to challenge your muscles, cardio, and endurance. Do these exercises with maximum effort and you leave your workout feeling sweaty and accomplished. You will build lean muscle faster and your stamina will greatly increase. Practice adding these exercises in to all your lifts as part of a superset and watch the health of your body skyrocket and your fat melt away.

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