I’m sharing a full body HIIT workout that you can do at home with next to no equipment.

How’s your week going so far now that it’s hump day? Yesterday was pretty cloudy and rainy, which looks to be how the next few days are going to be too. I’m looking forward to some nicer weather on the weekend.

I’ve been trying to slowly make my way through the last season of Homeland. I watched the first 7 seasons since Christmas, though if I’m being honest, most of it has happened since social distancing started back in March. Now that I only have 3 episodes left until the series finale I’m trying to make it last as long as possible. My favorite character died at the end of season 7, and my second favorite character just died an episode or two ago. (I won’t say who they are just in case anyone reading doesn’t want to read a spoiler.) Apparently once I claim someone as my favorite it means that they’ll die soon.

Now that I’m almost done with Homeland I need all the suggestions for shows to watch next. I’ve really liked Homeland. A few of my other favorite shows have been Gilmore Girls, Mad Men, The Good Wife, and ER. Leave your recommendations in the comments below. I’d love to hear what you’re loving on Netflix right now.

And now onto the HIIT workout!

You don’t need any equipment for this workout other than something study you can use for the tricep dips. You could use a chair, steps, a sturdy box even would work. I know not everyone has a great at home gym set up (I know I don’t because I have a gym membership). This is a great option if that’s the case for you too. As always, if you’re looking for a different kind of workout, check out my workout page. I know HIIT isn’t everyone’s favorite. You can find everything from cardio workouts to strength training workouts over there.

This workout is pretty straight forward. Start with the burpees at the top of the list and do them for 30 seconds. Rest for 30 seconds before moving onto the side shuffles. You’ll continue on in the same manner until you’ve completed the bodyweight lunges. Rest for as long as you need to catch your breather. Then start again from the top of the list. You’ll have a full workout if you complete it three or four times through.

Below the graphic I’ve listed descriptions of all the exercises just in case you need a refresher. If you do this workout be sure to tag me on Instagram. I’d love to know how it goes!


From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head. 

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Tricep dips

Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

Bodyweight lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

What’s your favorite exercise to include in a HIIT workout? Share it in the comments.

Remember to check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

HIIT Workout
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