Discover these 34 HIIT No Equipment Workouts To Achieve remarkable results at home

 

                                     

hiit no equipment workout at home 

Introduction

Looking for a killer full-body HIIT workout without any equipment? You're in luck! This blog post is your ultimate guide to (HIIT home workout no equipment) that requires no weights. Get ready to challenge your body, boost your cardio, and target multiple muscle groups, all from the comfort of your home. Say goodbye to boring workouts and hello to invigorating HIIT no equipment workout routines that will leave you feeling stronger than ever. Let's dive in and discover the power of hiit workout no equipment

Table of Contents:

1. Introduction

2. Key Takeaway

3. What is a HIIT workout?

4. The benefits of HIIT for fat loss and cardiovascular fitness 

5. Importance of full body workouts for overall strength and muscle tone

6. The beauty of bodyweight training with No equipment required

7. Here Are Some Important Warm-Up Exercises For You

8. The HIIT Workout Routine You can do today 

9. Conclusion

The Table Showing the Key Takeaway You Should Expect

Takeaway	Description
HIIT Workout Definition	High-intensity interval training (HIIT) consists of short bursts of intense exercise followed by recovery periods. HIIT workouts are done at 80-95% of your maximum heart rate and typically last 10-30 minutes.
The benefits of HIIT	HIIT workouts are highly effective for weight loss, increasing calorie expenditure and boosting metabolism. They can also improve cardiovascular fitness, burn more calories in less time, and provide similar health benefits as longer bouts of moderate exercise.
Importance of Full Body Workouts	Full-body workouts, such as HIIT, is essential for overall strength, muscle tone, and balanced development. They engage multiple muscle groups simultaneously, improving endurance, power, and coordination.
The Beauty of Bodyweight Training	HIIT workouts can be performed without any equipment, relying solely on bodyweight resistance. This makes them accessible, convenient, and cost-effective, as they can be done anytime and anywhere. Bodyweight exercises target major muscle groups and can be modified for different fitness levels.
Warm-Up Exercises	Jumping rope, butt kicks, and walk-out to push-ups are important warm-up exercises that elevate heart rate, activate muscles, increase blood flow, and prepare the body for the HIIT session.
Sample HIIT Workout Routine	The sample HIIT workout routine includes exercises like air squats, reverse lunges to knee drives, plank to alternating foot tap, blast-off push-ups, mountain climbers, up-downs, bicycle rides, starfish crunches, reverse plank with alternating knee drives, and lateral lunges to knee drives. These exercises target various muscle groups and improve strength, stability, and core engagement.
Conclusion Full-body	Full-body HIIT workouts without equipment offer a challenging and effective way to improve fitness, burn calories, and achieve overall strength and muscle tone. They can be done at home, require minimal setup or cost, and deliver incredible results. Regularly incorporating HIIT into your fitness routine can lead to significant health and fitness improvements.

What is a HIIT workout?

 

High-intensity interval training (HIIT) is a form of exercise that consists of short bursts of intense exercise followed by recovery periods [1]. The intense periods can last from a few seconds up to several minutes [2]. HIIT workouts are defined as being done at 80-95% of your maximum heart rate, which means they are very challenging [3]. However, the short duration of HIIT workouts, typically 10-30 minutes, makes them practical and effective for people with limited time [4].

HIIT offers many benefits compared to moderate exercise. It can lead to greater reductions in body fat and improvements in cardiovascular and metabolic health [5]. HIIT may burn up to 30% more calories than other forms of exercise in the same amount of time  [4]. HIIT can also provide similar health benefits as longer bouts of moderate exercise in much less time [4].

The benefits of HIIT for fat loss and cardiovascular fitness

HIIT workouts are highly effective for fat loss due to their ability to increase calorie expenditure and boost metabolism [6]. The intense bursts of exercise in HIIT elevate your heart rate, leading to increased energy expenditure even after the workout, known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at a higher rate for several hours post-workout, aiding in weight loss and fat burning. Additionally, HIIT improves cardiovascular fitness [6] by challenging your heart and lungs, thereby enhancing their efficiency and promoting heart health.

Importance of full body workouts for overall strength and muscle tone

The full-body workouts such as HIIT are very essential for achieving overall strength and toning of your muscles [7]. These killer HIIT workout can engage multiple muscle groups at the same time, thereby ensuring balanced development and functional fitness. By targeting the various muscles of your body, you are improving your muscular endurance, power, and coordination. 

Also, hiit workout no equipment can be highly effective in stimulating the release of growth hormones, which play a vital role in promoting muscle growth and achieving definition. Therefore, whether you aim to enhance your athletic performance or develop a balanced and sculpted physique, incorporating full-body HIIT exercises is essential.

The beauty of bodyweight training with No equipment required

One of the advantages of HIIT workouts is that they can be performed without any equipment. It's important to know that bodyweight exercises rely solely on your body's resistance to build strength and burn calories. This makes them convenient and accessible to you, as you can perform them anytime and anywhere. Some bodyweight exercises like push-ups, squats, and lunges can target your major muscle groups and be modified to suit your various fitness levels. By eliminating the need for equipment, it removes barriers to exercise which can help you engage in effective workouts with minimal setup or cost.

Here Are Some Important Warm-Up Exercises For You

i. Jump Rope - Elevate your heart rate and warm up your entire body)

Jumping rope is an excellent warm-up exercise that can help to elevate your heart rate, increase your blood flow, and activates your muscles. It serves as a cardiovascular exercise which prepares your body for the upcoming intense workout. Jump rope can also help to enhance your coordination, agility, and footwork. To achieve this, you need to start with a few minutes of jumping rope to get your body warmed up and ready for the HIIT session.

jump rope hiit no equipment exercise

ii. Butt Kicks - Activate your leg muscles and increase blood flow.

Butt kicks are dynamic warm-up exercises that can target your quadriceps, hamstrings, and your calf muscles. 

To perform butt kicks, you need to jog in place while kicking your heels up towards your glutes. 

This exercise can help activate and warm up your leg muscles, thereby increasing blood flow to your lower body. It also can help to improve your flexibility and range of motion in your hip and knee joints.

iii. Walk Out to Push Up - Engage your core and upper body 

The walk-out to push-up exercise is a compound movement that can engage your core, chest, shoulders, and your triceps. 

How to Do Walk Out to Push Up:

1. To do this, you should start by standing upright

2. Bend forward at the waist while walking your hands forward until you are in a high plank position.

3. Perform a push-up, and walk your hands back to the starting position. 

This exercise not only warms up your upper body but also helps to activate your core muscles.

The HIIT Workout Routine You can do today

1. Reverse Lunge to Knee Drive (Right) - This workout Works your lower body and engages your core. The reverse lunge to knee drive exercise is a combination movement that targets your quadriceps, hamstrings, glutes, and your core muscles. 

How to Do Reverse Lunge to Knee Drive (Right):

1. Stand with feet shoulder-width apart, arms at sides. [8]

2. Step your right foot backwards, lowering your body until both knees are bent at about 90 degrees and your right knee nearly touches the ground. Your left thigh should remain parallel to the floor. Keep your core engaged and don't let your front knee move forward of your ankle. [8]

3. Push off the ball of your left foot and drive your right knee up toward the ceiling as you straighten your left leg to return to the starting position. Swing your left arm forward to help maintain your balance. [9]

4. Repeat for the desired number of reps, then switch legs and perform the exercise with your left leg stepping back. [8]

2. Reverse Lunge to Knee Drive (Left) - This workout helps to balance out your lower body strength.

You should perform the reverse lunge to knee drive on your left side to ensure you are balanced lower body development. 

How to Perform Reverse Lunge to Knee Drive (Left)

If you want to perform this exercise, you should start by: 

1. Stand with feet hip-width apart and hands on hips. [ 10]

2. Take a large step backwards with your left foot, keeping your hips square to the front and pelvis neutral. [ 11]

3. Bend both knees and lower your body until your left thigh is parallel to the floor and your right knee is bent at a 90-degree angle, keeping your chest up and core engaged. [11]

4. Push into your left heel and midfoot to drive yourself back to the starting position. [11]

5. As you stand, bring your left knee forward and up to about hip height in a knee drive motion. [12]

6. Step your left foot back to the floor and repeat for the desired number of reps before switching legs. [13]

The "reverse" in reverse lunge refers to stepping backward to initiate the movement. [14] Compared to forward lunges, reverse lunges can reduce stress on the front knee and allow for a longer stride. [15] This exercise works the entire lower body, including the glutes, quads, and hamstrings. [13] The knee drive component also engages the core muscles. [16]

3. Air Squats - The air squat workout is an excellent exercise that can tone your legs and glutes while also improving your lower body strength.

The air squats are bodyweight squats that can be performed without additional weight. 

air squat hiit no equipment workout

How to Do Air Squats:

1. To do this, you need to start by standing with your feet shoulder-width apart

2. Lower your hips down and back as if you are sitting in an imaginary chair. 

3. Keep your chest up and your knees in line with your toes. 

4. Push through your heels to stand back up. 

This exercise can target your quadriceps, hamstrings, and glutes while helping to build your lower body strength and tone your legs.

4. Plank to Alternating Foot Tap - This workout is an effective way to engage your core and improve your stability. 

This exercise targets your abs, obliques, and hip stabilizer muscles, while also challenging your balance and coordination.

How to Do Plank to Alternating Foot Tap:

i. You should start in a forearm plank position with your elbows directly under your shoulders. 

ii. Lift one foot off the ground and tap it out to the side

iii. Then return it to the starting position. 

iv. You need to alternate between sides. 

5. Blast Off Push-Ups - This exercise helps to target your chest, triceps, and shoulders with explosive movements.

This type of push-up is a dynamic variation of traditional push-ups that target your chest, triceps, and shoulders. It also engages your core muscles and increases your upper body strength and power.

How to do Blast Off Push-Ups: 

i. Begin in a high plank position with your hands slightly wider than shoulder-width apart. 

ii. Lower your chest towards the ground in a push-up

iii. Then explosively push off the ground while lifting your hands and feet off the floor simultaneously

iv. Land softly back into the starting position and repeat. 

6. Mountain Climbers - This type of exercise can target your core, shoulders, and cardiovascular system. 

How to perform Mountain Climbers Exercise:

Here are the steps to perform the Mountain Climber exercise:

1. Get into a high plank position. Place your hands under your shoulders with fingers facing forward and legs extended behind you, balancing on the balls of your feet. Engage your core by squeezing your abdominal muscles.

2. Bring one knee forward. Raise either your right or left knee and bring it in toward your chest in a smooth, controlled motion while keeping your hips level. Try to touch your thigh to your chest if possible. Do not let either knee sag or touch the floor.

3. Quickly return to the plank position. Step the knee back to the starting plank position. Repeat with the other leg, alternating and building up speed.

4. Maintain proper form. Keep your core engaged, do not let your hips sag or lift, and avoid bending at the waist. Your body should remain in a straight line from your head to your heels. Start slowly and build up speed as you get stronger.

5. Continue alternating. Repeat driving one knee at a time up toward your chest in an alternating fashion at a pace that challenges you while maintaining good form. Build up speed over time as your core strengthens.

Mountain climbers provide an intense full-body workout that boosts your heart rate and strengthens your core when performed correctly. Start slowly and focus on form before increasing your speed.

7. Up Downs - This exercise is a dynamic exercise that combines the elements of burpees and push-ups. 

This exercise engages multiple muscle groups, including your chest, shoulders, triceps, core, and legs, making it a highly effective calorie-burning movement.

How to Do Up Downs Exercise:

i. Begin in a standing position

ii. Quickly drop down to a high plank by placing your hands on the ground

iii. Immediately return to the standing position and repeat.

8. Bicycle Rides: This kind of exercise helps to work your abs and obliques for a sculpted midsection. It is a classic ab exercise that targets your rectus abdominis and obliques. 

The bicycle ride workout not only strengthens your core muscles but can also promote your flexibility and stability.

How to Do Bicycle Rides Exercise:

i. Lie flat on your back with your hands behind your head

ii. Lift your legs off the ground and bring your right elbow towards your left knee while simultaneously extending your right leg straight

iii. Switch sides and continue alternating in a pedalling motion. 

9. Starfish Crunches - The starfish crunch primarily works the obliques, which are important for good posture, balance, and injury prevention. It also activates the lower rectus abdominis, which flexes the lumbar spine. By following proper form and progression, the starfish crunch can be safely performed by most individuals to strengthen their core in a cost-effective manner.

To perform starfish crunches Workout:

1. Lie on your back on a mat with arms overhead and legs straight out, forming an 'X' shape with your body [17].

2. Keeping your lower back flat on the floor, raise your right arm up and over your head while simultaneously raising your left leg, bringing them towards each other over your torso [17]. Only raise them as far as you can while keeping your lower back straight [17].

3. Slowly lower your arm and leg back to the starting position.

4. Repeat the same movement on the opposite side, raising your left arm and right leg [17].

5. Continue alternating in a slow, controlled manner for the desired number of repetitions [17].

Note: Keep your movements slow and avoid using momentum from your limbs [18]. Breathe steadily throughout the exercise [18]. For added difficulty, hold dumbbells or a weight plate, or perform the exercise on an exercise ball [17]. Start with a limited range of motion and build up as your core strength improves [ 17].

10. Reverse Plank with Alternating Knee Drives - The reverse plank with alternating knee drives is an exercise that activates your core, glutes, and hamstrings. 

How to do this exercise:

i. Start by sitting on the ground with your legs extended

ii. Keep your hands placed behind your hips with your fingers pointing towards your feet. 

iii. Lift your hips off the ground to create a straight line from your head to your heels. 

iv. From this position, alternate by driving your knees towards your chest as you engage your core and glutes. 

This exercise helps to strengthen your posterior chain and also improves mobility in your hips and shoulders.

11. Lateral Lunge to Knee Drive (Right) - The lateral lunge to knee drive exercise is an exercise that targets your inner and outer thighs, glutes, and quadriceps. 

How to do this exercise:

i. Begin by standing with your feet hip-width apart. 

ii. Step your right foot out to the side

iii. Bend your right knee while keeping your left leg straight. 

iv. Push off your right foot and drive your right knee up towards your chest. 

v. Return to the starting position and repeat. 

12. Lateral Lunge to Knee Drive (Left) - This exercise engages the same muscle groups as the right side, promoting symmetry and functional strength. This help to work your lower body and improve stability.

You need to perform the lateral lunge to knee drive on your left side to have a balanced lower body development and stability. 

How to do the exercise:

1. You need to start by stepping your left foot out to the side, then

2. Bend your left knee while keeping your right leg straight

3. Push off your left foot and move your left knee up towards your chest. 

13. Jumping Jacks - Jumping jacks are a classic exercise that can elevate your heart rate, engage your entire body, and improve your coordination.

jumping jack full body hiit workout no equipment

How to do this exercise:

1. Start with your feet together and your arms by your sides. 

2. Jump your feet out wide while raising your arms overhead

3. Jump back to the starting position and repeat. 

Jumping jacks provide a cardiovascular challenge while working your leg muscles and shoulders.

14. Alternating Standing Kicks - Alternating standing kicks is a dynamic exercise that targets your quadriceps, hamstrings, glutes, and hip flexors. This exercise can improve your lower body strength, flexibility, and balance.

How to do this exercise:

1. Begin by standing with your feet hip-width apart. 

2. Kick one of your legs forward while maintaining a straight posture

3. Return it to the starting position. 

4. Alternate between legs and repeat. 

15. 3X Squat Plus Jump: This exercise combines squats with an explosive jump that can enhance your lower body power and calorie burn. 

 How to do this exercise:

1. Start with your feet shoulder-width apart

2. Perform three air squats

3. Then explode upwards into a jump. 

4. Land softly back into the squat position and repeat. 

This plyometric exercise targets your quadriceps, hamstrings, glutes, and calves, while also elevating your heart rate for a cardio boost.

16. Elbow Plank T Rotations - The elbow plank T rotations exercise is a challenging movement that targets your core, including your abs, obliques, and lower back. 

How to do this exercise:

1. Start in an elbow plank position, with your elbows directly under your shoulders and your body in a straight line. 

2. Rotate your body to the right

3. Stacking your right arm on top of your left arm into a side plank position. 

4. Return to the starting position and repeat on the left side. 

This exercise not only strengthens your core but also improves stability and posture.

17. Plank Jacks - This exercise is a dynamic variation of the traditional plank exercise that adds a cardiovascular element. It can help to engage your core and elevate your heart rate. 

This exercise can target your abs, obliques, shoulders, and hip muscles, providing a full-body workout while also increasing your heart rate.

plank jack full body hiit workout no equipment

How to do plank Jacks workouts:

1. Start in a high plank position with your hands under your shoulders. 

2. Jump your feet out wide

3. Then back together in a similar way to the motion of jumping jacks. 

18. Half Burpee Push Up - The half-burpee push-up is a compound movement exercise that combines a burpee and a push-up. This exercise works your chest, shoulders, triceps, core, and leg muscles, providing a comprehensive full-body workout.

How to Do Half Burpee Push-Up Workout

1. Start in a standing position

2. Squat down and place your hands on the ground

3. Jump or step your feet back into a high plank position

4. Perform a push-up, 

5. Jump or step your feet back towards your hands and stand back up. 

19. Full Sit-Ups - Full sit-ups are a classic exercise for targeting your rectus abdominis, commonly known as the "six-pack" muscles. This full sit-up exercise can effectively strengthen your core and promote your abdominal muscle definition.

How to Do Full Sit-Ups:

1. Lie flat on your back with your knees bent and your feet flat on the ground. 

2. Engage your core and use your abdominal muscles to lift your upper body off the ground until you are sitting upright. 

3. Slowly lower back down to the starting position. 

20. Flutter Workout - Flutter exercise is an advanced core exercise that engages your abs, obliques, and hip flexors. This exercise targets your deep abdominal muscles, improving core stability and strength.

How to Do Flutter exercise:

1. Lie flat on your back with your legs extended and your arms by your sides. 

2. Lift your head, shoulders, and feet off the ground

3. Keeping your lower back pressed into the floor. 

4. Flutter your legs up and down in a scissor-like motion while maintaining a stable upper body. 

21. Extension to Tuck - Extension to Tuck is a dynamic exercise that works your entire core, including your abs, obliques, and lower back. This exercise can challenge your core strength and can improve your coordination.

How to Do Extension to Tuck Workout:

1. Start by lying flat on your stomach with your arms extended overhead. 

2. Lift your upper body, arms, and legs off the ground simultaneously as you form a straight line. 

3. From this extended position, tuck your knees and elbows towards your chest as you engage your core. 

4. Extend back out to the starting position and repeat. 

22. Kneel to Squat - This is an excellent exercise that engages your quadriceps, hamstrings, glutes, and core muscles. This exercise can not only strengthen your lower body but also can help to improve your stability and balance.

How to Do Kneel to Squat Workout:

1. Start by kneeling on the ground with your feet together and your hips resting on your heels. 

2. Rise onto your feet by pushing through your legs and engaging your glutes. 

3. Stand tall, then return to the kneeling position in a controlled manner. 

23. Front to Back Lunge (Right) - The front-to-back lunge exercise is an exercise that can target your quadriceps, hamstrings, glutes, and calves, while also challenging your balance and coordination. This exercise helps to strengthen your lower body muscles while also enhancing your functional movement patterns.

How to Do Front-to-Back Lunge (Right):

1. Begin by stepping your right foot forward into a front lunge 

2. Step back into a reverse lunge. 

3. Alternate between the front and back lunges while maintaining proper form and stability. 

24. Front to Back Lunge (Left) - This exercise helps to balance out your lower body strength and stability. You need to perform the front-to-back lunge exercise on your left side to ensure balanced lower body development and stability. This exercise helps to engage the same muscle groups as the right side, promoting symmetry and functional strength.

How to Do Front-to-Back Lunge (Left):

1. Start by stepping your left foot forward into a front lunge

2. Step back into a reverse lunge. 

25. Cross-Mountain Climbers - Cross-mountain climbers are a variation of the traditional mountain climbers that adds a cross-body movement. This exercise targets your core muscles, while also providing a cardiovascular challenge.

How to Do Cross-Mountain Climbers:

1. Start in a high plank position with your hands directly under your shoulders. 

2. Drive your right knee towards your left elbow, then return to the starting position. 

3. Repeat on the opposite side 

4. Move your left knee towards your right elbow. 

26. Swimmers Workout - Swimmers are an effective exercise for targeting your back muscles, including your erector spinae and latissimus dorsi. Swimmers not only strengthen your back muscles but also help improve posture.

How to Do Swimmers Workout

1. Lie flat on your stomach with your arms extended overhead and your legs straight. 

2. Lift your chest, arms, and legs off the ground simultaneously resembling a swimming motion. 

3. Continue alternating arm and leg movements while maintaining a strong core. 

27. Superman with Push-Up - The Superman push-up exercise targets your back muscles, shoulders, chest, and triceps. This exercise helps to strengthen your back muscles while also working your upper body.

                                                                            

How to Do Superman Push-Up  

1. Start by lying flat on your stomach with your arms extended in front of you and your legs straight. 

2. Lift your chest, arms, and legs off the ground simultaneously, resembling the flying position of Superman. 

3. From this position, perform a push-up by bending your elbows and lowering your chest towards the ground. 

4. Push back up and return to the Superman position. 

28. Bird Dogs - The bird dog exercise is an excellent core exercise that targets your abs, lower back, and glutes. It can help to improve your core stability and promote a strong back.

How to Do Bird Dogs Workout:

To perform the bird dog exercise, follow these steps[19][20][21]:

1. Start on your hands and knees with your hands under your shoulders and your knees under your hips.

2. Extend one leg and the opposite arm at the same time.

3. Pause for 3 to 5 seconds, return to the starting position and switch sides.

4. Continue alternating sides until the set is complete.

To increase your balance and core strength, alternate bird dogs with planks and side planks [19]. Start with 2 or 3 sets of 6 to 12 reps on each side and increase the number of repetitions as you gain core strength [19]. 

Note: When doing bird dogs, keep your spine in a neutral position, with your head and neck in alignment, and relax your shoulders. Breathe in as you lift your arm and the opposite leg, and maintain your torso stable by engaging your core [19]. Also, focus on moving your body as a whole instead of isolating the muscles or movements to get the full benefit [22].

29. Shoulder Taps - Shoulder taps are a challenging exercise that targets your core, including your abs, obliques, and shoulder stabilizers. 

How to Do Shoulder Tabs Workout:

To perform shoulder taps, follow these steps[23]:

1. Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.

2. Touch your left shoulder with your right hand and return to the starting position.

3. Touch your right shoulder with your left hand and return to the starting position.

4. Continue alternating sides until the set is complete.

Note: When performing shoulder taps, it's important to maintain a neutral spine and engage your core to prevent your hips from swaying side to side[24]. To ensure proper form, think of pushing the ground away from you, filling the space between your shoulder blades, and activating the muscles of the upper back [24].

30. Pivot Punches - Pivot punches is a term used in boxing to describe a technique where a boxer pivots on their foot while throwing a punch. The pivot allows the boxer to generate more power and torque in their punch, as well as to create angles for attacking and defending. 

How to Do Pivot Punches:

Here are the steps to perform pivot punches:

1. Start in a boxing stance with your feet shoulder-width apart and your dominant foot slightly behind the other foot.

2. Shift your weight onto your back foot and pivot on the ball of your foot, turning your hips and shoulders to the side.

3. As you pivot, throw a punch with your front hand, keeping your elbow close to your body and rotating your fist so that your palm faces down at the end of the punch.

4. Return to your starting position by pivoting back on your front foot and shifting your weight forward.

5. Repeat the pivot punch with your other hand.

It's important to maintain proper form while performing pivot punches. Keep your feet shoulder-width apart, your knees slightly bent, and your core engaged to maintain balance and stability. Keep your elbows close to your body and your fists up to protect your face. Practice pivoting on both feet to be able to throw pivot punches with either hand [25] [26] [27][28] [29]

31. Skater Lunges - Skater lunges are a lateral movement exercise that targets your quadriceps, hamstrings, glutes, and calves. Skater lunges can be done as part of a lower-body workout routine. Other lunge variations that can be added to a leg day workout include forward lunges, backward lunges, lateral lunges, and curtsy lunges[30][31][32][33].

How to Do A Skater Lunges:

Here are the steps to perform skater lunges:

1. Start by standing with your feet shoulder-width apart.

2. Take a big step to the right with your right foot, crossing your left foot behind your right foot.

3. Bend your right knee and lower your body into a lunge position, keeping your left foot off the ground.

4. Push off your right foot and return to the starting position.

5. Repeat the movement on the left side, stepping to the left with your left foot and crossing your right foot behind your left foot.

6. Continue alternating sides for the desired number of repetitions.

Note: When performing skater lunges, it's important to maintain proper form. Keep your chest up, your back straight, and your core engaged to maintain balance and stability. Keep your knees in line with your toes and avoid letting your knees cave inward. 

32. Standing Cross Crunches (alternating): 

Standing Cross Crunches, also known as Knee Elbow Crunches or Standing Knee Elbow Crunch, is an exercise that targets the abdominal muscles and obliques [34]. To perform Standing Cross Crunches:

How to Do Standing Cross Crunches

1. Stand with feet shoulder-width apart, arms at sides and core engaged [35].

2. Bend your knees and lift one knee up towards the opposite elbow. As your knee comes up, bend at the waist and reach the opposite arm across to meet it, twisting your torso [35].

3. Pause, then slowly lower back to the starting position. Repeat on the other side, alternating for the desired number of reps [35].

4. Make sure to keep your lower back straight and only bend at the waist. Move in a slow, controlled motion [35].

For added challenge, hold dumbbells or a medicine ball. You can also perform the move on one leg to increase the difficulty [36].

Standing Cross Crunches work the core muscles through rotation and flexion of the spine [37]. They can be incorporated into high-intensity interval training or calorie-burning workouts and are suitable for all fitness levels [37].

33. Burpees - Burpees are a full-body exercise that provides an intense cardio and strength training workout. They involve going from a standing position to a squat, then kicking your feet back to a push-up position, then bringing your feet back in and standing up. Burpees work your entire body, including your shoulders, chest, abs, quads, inner thighs, glutes, and triceps 

How to Perform a Burpee:

1. Start in a standing position with feet shoulder-width apart, tighten your core, and keep your back flat. 

2. Squat down and place your hands on the floor before you, just outside your feet. 

3. Kick both feet back so you end up in a plank position while keeping your body straight. 

For an added challenge, perform a push-up in the plank position. Quickly bring your feet back in and jump up, reaching your arms overhead. Land softly on the balls of your feet with knees slightly bent.

34. Spot Sprint - A Spot Sprint workout involves short bursts of intense exercise followed by recovery periods. This type of high-intensity interval training can provide cardiovascular and metabolic benefits in a short amount of time.

To perform a basic Spot Sprint workout:

1. Warm up for 5-10 minutes to raise your heart rate and warm up your muscles. Some light cardio like jogging in place or jumping jacks would work well.

2. Sprint in place for 30 seconds. Lift your knees high and pump your arms to maximize intensity.

3. Recover by marching in place for 30 seconds. Keep moving to allow your heart rate to lower slightly while still remaining elevated.

4. Repeat the 30 seconds of sprinting and 30 seconds of recovery 8-15 times for a total workout of 4 to 7.5 minutes.

5. Cool down for 5 minutes. Walk in place and stretch. This allows your heart rate and breathing to return to normal.

Spot Sprints are a simple but effective way to improve your endurance and burn calories. Start with 2-3 sessions a week and build up as your fitness improves. Be sure to stay hydrated and don't do high-intensity workouts every day.

Conclusion

In conclusion, you now possess all the essential ingredients to embark on an amazing fitness journey with HIIT, completely liberated from the constraints of equipment. By seamlessly integrating these exercises into your "full body HIIT workout," you will be able to partake in a challenging and highly effective training session without the need for any additional equipment. Remember to always prioritize your safety by warming up before commencing and cooling down afterwards, as this promotes proper recovery and aids in injury prevention. With full body HIIT workout no equipment, a multitude of benefits awaits you, ranging from torching calories and enhancing cardiovascular fitness to sculpting your entire body. Embrace the freedom of HIIT with absolutely "no equipment" required, and prepare to witness the remarkable transformation that eagerly awaits you. It is time to seize this opportunity of HIIT no equipment workout and fully embrace the empowering world of HIIT workouts, revolutionizing your fitness journey like never before.

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