Home HIIT Workout – No equipment, 12 minutes

Home workouts are amazing and perfect for you right now if:

  • You are avoiding the gym so that you can get home early and find a parking space (Hey, Southie residents!)
  • Public Transportation is so jacked up that your life now revolves around avoiding it and you can’t get to your favorite class (Hi, Boston!)
  • You don’t have a gym membership and prefer to do your workouts on your own because you’re awesome
  • You work two jobs or hours that keep you from getting to a gym during operating hours
  • You just started your journey and like privacy

Whatever your situation may be, home workouts are amazing. They keep you from making excuses. Exercise isn’t always about weight loss – it’s about sanity and health during the winter. They don’t have to be a “kick your ass” event to reap one of the many benefits of exercise but this one is sure to do just that.

Home HIIT Workout

  • Time: About 12-20 minutes to complete depending on your fitness level
  • What you need: A mat and your bad ass self
  • Level of Difficulty: Intermediate
  • What it works: Cardio, Abs, Butt and Legs, Chest, Back

This workout is a superset reverse ladder. You start with 10 reps of Move A followed by 1 rep of Move B. Without resting, you go back to Move A for 9 reps, then Move B for 2 reps. Then Move A for 8 reps, Move B for 3 reps. Keep reducing your reps of Move A  by one rep each round, and increasing your reps of Move B until you have completed Move A for 1 rep and Move B for 10 reps. Get it? If not, watch the video and I’ll explain.

Here is what people are saying about the workout…

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Continue reading for the workout or click to watch the video above…

Start with a 5 minute warm up on your own or use this fun video to get your body ready for a challenging workout.

Start with the first superset consisting of Move 1A and Move 1B. After you complete the full set, rest for 1 minute and then move on to the second superset. Repeat with the third superset.

Superset 1

Move 1A: Push UpPush-Up.JPG


Move 1B: Burpee (if you don’t know what this move is – watch the video above)


Superset 2

Move 2A: Squat Jump


Move 2B: Squat with Leg Lift


Superset 3

Move 3A: Triceps Dip


Move 3B: Superman


…and rest! Make sure you watch the video to be sure you have good form to avoid injury!

How’d you do?

If you are a fan of home workouts and I missed your reason above, let me know down below in the comment section.

Fashion: My top is by Lululemon (which I bought). The pants are by Fabletics and shoes by Asics (sent to me to try out).

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