Home HIIT, No Equipment, 3 days
Three interval circuits a week with no equipment at all: each workout runs its stations back to back, then rests and starts the next round. Work at a pace you can repeat – the last round should look like the first.
- Level
- Beginner
- Goal
- Cutting
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- None
Week at a glance
Home HIIT A
Run the five stations as one round without stopping – jumping jacks, squats, push-ups, mountain climbers, and a plank – then rest and start the next round.
5 exercises- Superset
- Jumping Jack3 sets × 40 secRest 0:15
Stay light on the balls of your feet and keep a rhythm you can hold for the whole interval.
- Bodyweight Squat3 sets × 15–20 repsRest 0:15
Squat as deep as your heels stay down, arms out for balance, and stand up through the whole foot.
- Push-Up3 sets × 8–15 repsRest 0:15
Keep the body in one line from head to heels; do push-ups from your knees until you can do eight from the floor.
- Mountain Climbers3 sets × 30 secRest 0:15
Hold a firm plank with hips level and drive the knees in turn; go only as fast as the hips stay still.
- Plank3 sets × 30 secRest 1:30
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
- Jumping Jack3 sets × 40 secRest 0:15
Home HIIT B
A circuit that loads the legs and the lungs: high knees, reverse lunges, glute bridges, and burpees, with a dead bug to close each round.
5 exercises- Superset
- High Knees3 sets × 30 secRest 0:15
Run in place driving the knees to hip height, staying light on the balls of your feet; pump the arms to keep the rhythm.
- Reverse Lunge3 sets × 10–14 repsRest 0:15
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Glute Bridge3 sets × 12–20 repsRest 0:15
Drive through your heels and squeeze the glutes to lift the hips into a straight line; pause at the top.
- Burpee3 sets × 6–10 repsRest 0:15
Keep a steady rhythm you can hold for all the reps – step back into the plank if jumping breaks your form.
- Dead Bug3 sets × 10–15 repsRest 1:30
Press your lower back into the floor and lower the opposite arm and leg slowly; stop before the back arches.
- High Knees3 sets × 30 secRest 0:15
Home HIIT C
A circuit of jumps and floor work: jump squats, incline push-ups off a chair or a step, bicycle crunches, and a bear crawl, with a wall sit to close the round.
5 exercises- Superset
- Jump Squat3 sets × 8–12 repsRest 0:15
Squat to about parallel and jump straight up, landing softly in the next squat; step into an ordinary squat if your knees ache.
- Incline Push-Up3 sets × 12–20 repsRest 0:15
Set your hands on a bench or a step; the higher the support, the easier the push-up – keep the body in one line.
- Bicycle Crunch3 sets × 15–25 repsRest 0:15
Touch each elbow to the opposite knee slowly, keeping the shoulders off the floor; the count is both sides together.
- Bear Crawl3 sets × 30 secRest 0:15
Crawl on hands and feet with knees an inch off the floor and hips level; take small steps and keep the back flat.
- Wall Sit3 sets × 40 secRest 1:30
Slide down the wall until your thighs are parallel, knees over the ankles, and press the lower back into the wall.
- Jump Squat3 sets × 8–12 repsRest 0:15
