13 Intense No-Equipment Fat Shredding HIIT Workout Routine

Hey, you guys! If you are reading this then either you have no equipment to work out or you lack the motivation to spend long hours every day in the gym. Don’t worry; I am sure many of us belong to the second category, and yes, including me! Wink! But what if I tell you that there is a way to spend fewer hours working out and get even better results than other exercise routines? Shocked? Well, so was I! That’s how surprising the HIIT workout routine is. It is super effective and super less time-consuming. Today, allow me to enlighten you with this amazing Intense No-Equipment Fat Shredding HIIT Workout Routine that you will thank me for later!

You might have heard about the HIIT, given its popularity these days. HIIT stands for High-Intensity Interval Training. And as the name suggests, it is definitely a high-intensity workout. You will end up sweating badly by the time you are done with it but you will also, have a better and healthy heart and lose loads of weight!



Stand with your feet shoulder-width apart and hands clasped behind your head. Now lower your body by bending your knees as if you are sitting on a chair. Stand back up by pressing down through your heels and then repeat this exercise ten times.

Push Ups


We all know push-ups. But you can modify this exercise by adding squat and plank to it. You will need to squat down and place your hands on the floor. Land in a plank position by throwing back your legs and then do a quick push up. Jump back to the original squat position. Repeat this whole workout as fast as you can for about 1 minute.

Standing Straight Leg Bicycle


Stand with feet together and bend your knees slightly with hands clasped behind your head. Now balance your weight on the right leg and extend the left leg out as the upper body twists to the left. Do the same on the opposite side and keep switching the legs quickly for one minute.

Leg Lifts


Lying on the ground, lift your legs straight up towards the ceiling. Next lower your legs a few inches down or maybe even halfway down and then bring them back up to the starting position. Make sure your back is straight and touching the ground for the whole duration of this workout.

Squat Jump


As if squat weren’t painful enough, huh? Just kidding! (Not really, wink!) Add a twist to your regular squats and start jumping in and outs. For this, you will need to start by lowering yourself in a squat and then jump up, swinging your arms overhead. Repeat this exercise for as long and as fast as you can.

Crossing Climber


Here you will need to start with a plank position and then bend the leg across in such a way that its knee will touch the opposite elbow. Quickly switch the legs and do this exercise quickly for sixty seconds.

Side To Side Runs


As the name suggests, you need to run but not in the forward direction. You have to do it from side to side. Jump to the right and pull your left knee up and then quickly jump to the left and pull the right knee up. Keep repeating the exercise quickly for about 60 seconds.

Deadlift Balance


Basically, you need to make a ‘T’ shape with your body in this exercise. Stand on your right leg with your left leg a few inches behind you. Keep your back straight and bend your knee and hinge forward from your hips. Simultaneously, lift your left leg off the floor and lean forward. Do this quickly as many times as you can in 30 seconds and then switch the legs.

Side Lunges


We are familiar with the benefits of lunges but side lunges are even better. The only difference between lunges and side lunges is that you will be bending to your sides. You can even modify this exercise by lowering yourself halfway down rather than all the way down.

Shuffle Jump


Start by doing a squat and reach your right hand to the floor, to the outside of your right foot. Now push off your legs and jump up and land on your left in a squat position. Reach your left hand to the outside of your left foot. Repeat this exercise from side to side as quickly as you can.

V Sit-Ups


Sit on the ground with your feet off the floor, knees touching your chest, and hands clasped behind your head. Now lean back and straighten your legs and touch your back to the ground but make sure your head and shoulders remain in the air. Sit back up and repeat as many times as you can.

Bicycle Abs


Lying down, place your hands behind your head, and bring your knees to a tabletop position. Bend your knee and curl up so that your right elbow will touch the left knee while your right leg will extend on a 45-degree angle. Switch the legs and repeat the exercise quickly for about a minute.

Wall Climber


It is as if you are climbing a wall! Stand with your feet shoulder-width apart. Bend your elbows so that your hands are in front of your shoulders and palms facing forward. Bring left knee towards the chest while you extend the right arm overhead. Extend the left arm when the right knee comes up and then bring it down as you lower the right foot. Alternate this exercise as fast as you can for one minute. Great workout for tummy and arm fat reduction.

How HIIT exactly work?

In HIIT, there is no rest time in between the routines! What? Does that scare you? Nothing comes easy, dear, and certainly not a fit body. In this routine, you will have to work out for 2 minutes straight at a moderate intensity and then push yourself to a higher intensity workout for one minute. This is the reason why the full-body HIIT workout circuit has a ratio of 2:1. In simple terms, you will have to alternate your workouts between short but intense bursts of exercises with minimal rest in between. Not just this routine will burn your calories while working out; it will continue to burn them even after you are done with the workout since your hard-worked muscles will continue to need more energy to restore the equilibrium.


Are 15 minute HIIT workouts REALLY effective?

Researchers have found that a 10 minute HIIT workout had the same benefits as 45 minutes of jogging. But if you are not familiar with HIIT then you are likely to have lots of doubt about its efficiency. Especially, when you don’t need equipment or slog it out at the gym for long dragging minutes. That sounds almost too good to be true! But once you get to know about its benefits, you will realize why they have become so popular.

  • HIIT gives fast results; within 12 weeks you will find and increment in your cardiovascular endurance.
  • The journal, Medicine & Science in Sports & Exercise published a study that stated that the men who did 13 minutes of HIIT burned more calories per minute than those who did steady cardio for 40 minutes.
  • Your body keeps burning the fat even after you have finished your HIIT routine for the day. This means that your metabolic rate and fat burning increases tremendously.
  • It reduces the risk of getting cancer or cardiovascular diseases.
  • Since we all know the connection between endorphins and exercise, we don’t really need to tell you how happy you will be after a vigorous session of HIIT.
  • The best thing is you will need to give only a few minutes to this routine and still enjoy the plethora of benefits!

Now that you know what HIIT is, when are you planning to include it in your schedule? And don’t try saying you don’t have time to work out. Because HIIT doesn’t need much of your time! Wink! All you need is to stock up on energy and then use it to burn all the stubborn fats within you. No equipment needed! So, happy sweating!