HIIT Fat-Burning Workout for Intermediate (No Equipment)
A no-equipment HIIT circuit for intermediate that you can do at home in about 30 minutes. Work for 40 seconds, rest 20 seconds, move to the next exercise, and repeat the whole circuit 3 times.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 30 minutes |
| Muscles | Abs, Adductors, Chest, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Freehand Jump Squat | 40s on / 20s off |
| 2. Pushups | 40s on / 20s off |
| 3. Mountain Climbers | 40s on / 20s off |
| 4. Split Jump | 40s on / 20s off |
| 5. Lateral Bound | 40s on / 20s off |
| 6. Knee Tuck Jump | 40s on / 20s off |
| 7. Russian Twist | 40s on / 20s off |
| 8. Star Jump | 40s on / 20s off |
See each exercise
How to do the circuit
- Warm up for 5 minutes (march on the spot, arm circles, easy squats).
- 40 seconds work, 20 seconds rest, then the next move.
- Rest 1–2 minutes between rounds. Do 3 rounds, 2–3 times a week.
- Lower-impact option: step instead of jumping.
Exercise notes
1. Freehand Jump Squat
Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width.
2. Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
4. Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot.
5. Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
6. Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
7. Russian Twist
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
8. Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Speed jump ropeTen minutes of rope burns serious calories and builds fitness.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.