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 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.
Exercises:
- 180 jumps
- Mountain climbers
- Superman to plank
- Reverse lunge with a twist
- High knees
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180 Jumps
- Begin facing to your right, with your feet hip-distance apart and your core tight. Squat and touch your left fingertips to the ground.
- Jump 180 degrees to your left, keeping your elbows near your rib cage and hands in front of you for balance.
- End in a squat with your right fingertips touching the ground.
- Now move the opposite direction, jumping 180 degrees to your right; make sure to be light on your feet, moving quickly.
- Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you’re on.
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Mountain Climbers
- Start in a plank position, with your hands directly under your shoulders and your body in a straight line, abs engaged.
- Keeping your core engaged, bring your right knee toward your chest, with your toes just off the ground. Return to a plank, then switch legs, bringing your left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue that movement for 40 seconds, 50 seconds, or one minute, depending on the round you’re on.
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Superman to Plank
- Start by lying face down on the ground with your arms and legs extended.
- Move into a superman position, lifting your arms and legs several inches off the ground, as you form an elongated “u” shape with your body.
- Engaging your core, use your arms to get into a low push-up position.
- Extend your arms fully into a plank. Hold for three seconds and return to superman position, holding for three seconds.
- Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you’re on.
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Reverse Lunge With a Twist
- Stand with your feet hip-distance apart.
- Keep your core stable, and take a large step back with your right foot.
- Plant your back foot and then lower your body until both knees are bent at a 90-degree angle. As you sink into the lunge, twist your torso to the left.
- Bring your torso back to center, and exhale as you straighten your legs and bring your feet back together.
- Now step back on your left leg, twisting to the right.
- Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you’re on.
- For an additional, optional challenge, hold a medicine ball or dumbbell at chest level while completing this exercise.
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High Knees
- Stand with your feet about hip-width apart.
- Place your hands palms down facing the floor, hovering just above your belly button.
- Quickly drive your right knee up to meet your right hand, then return it to the ground immediately as you bring your left knee up to meet your left hand.
- As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as well.
- Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you’re on.
