No Equipment Needed: Simple HIIT Workout for Beginners

Are you ready to start your fitness journey, but not sure where to begin?

If you reach out to Uno’s Fitness and setup a free consultation, we can help you build a customized plan to reach your goals. But if you’re not sure that’s for you yet, there are things you can do at home today that don’t require any equipment.

Khris Francis, Certified Personal Trainer at Uno’s Fitness, put together a quick at-home workout for beginners. He’ll share additional at-home workouts in the future, so sign up for our free email newsletter so you don’t miss any of them.

What is a HIIT workout?

HIIT stands for high-intensity interval training. It requires short bursts of intense exercises, followed by a rest period or a less-intense exercise.

HIIT workouts help you burn calories and improve your cardiovascular health, while also building strength and putting your body through various range of motion exercises. You can also do many HIIT workouts without any exercise equipment.

HIIT workouts are great for people to do at home or when they don’t have a lot of time in their schedule. It helps optimize time but still targets a variety of different muscle groups.

Beginner HIIT Workout #1

1. Body Weight Squats

With your feet shoulder width apart, perform a squat. Bend your knees with your butt back. Your knees should stay over your toes.

Squats work many of your muscles, including your quads, glutes, and hamstrings. It will also work your core. Body weight squats are a great way to get your heart rate up when doing a HIIT workout.

2. Push-Ups

While on the ground, make sure your hands are directly underneath your shoulders. When you bend your elbow, you should have a 45 degree bend from shoulder to elbow. Keep your hips up and your back flat.

If you need to modify this exercise because it’s too difficult, you can do push-ups while on your knees. Just make sure you keep your hips down and your back flat.

Push-ups will work your chest, triceps, shoulders, and core.

3. Split Squats

Stand with your feet split — one in front, one in back — and your legs hip-width apart. When you drop into a squat, make sure your front knee is directly over the front ankle. Your shoulders an hips should be directly over the back knee. You will rep out the split squats moving up and down.

Like the body weight squats, split squats will work the quads, hamstrings, and glutes.

4. Reverse Push-Up

Laying flat on your back, bend your elbows at 90 degrees so your hands are up and push your elbows into the ground. Squeeze your shoulder blades together as you push up, then relax. You will only come off the ground slightly.

Reverse push-ups will work your upper back and core.

5. Step-Ups

Using stairs at home, put one foot on the stair and lift straight up. Your weight should be on your front foot that is on the stair. The back leg should be locked out. This allows the front leg to do all the work. Rep it out in a controlled fashion.

Step-ups will help you improve strength in your glutes, quads, and calves.

Important Notes

Remember, this is a HIIT workout. That means you should be moving at a fast pace. Get through all the exercises without resting and get your heart rate up. Be ready to break a sweat!

Do 10-15 reps of each exercise. Repeat three times. If you feel like you can do more, add a fourth set.

If you want to do even more work at home, check out more workouts from Uno’s Fitness. You can also find information about Raleigh area greenways and trails on our website.

Ready to Work?

If you’re ready to take the next step on your health and fitness journey, we’re here to help you. No matter what your fitness level is, Uno’s Fitness can create a customized workout plan with one-on-one coaching with a certified personal trainer.

Contact Uno’s Fitness today to setup your FREE consultation!