Rachel is wearing an Ultracor workout set, with Puma sneakers. That's one rep. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. *Works your arms, chest, quads, glutes, hamstrings and core. That's one rep. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. How to: Start in a forearm plank position. Then continue to the next exercise. Complete 20 then move immediately to the next exercise. How to: Start standing with feet hip-width apart and arms at sides. Complete 20 then move immediately to the next exercise. Complete 10. How to: To start, from a high plank, bend left knee, and bring foot forward to rest outside of left hand. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Complete 20 then move immediately to the next exercise. Plus, adding them to your calendars and setting a notification will give you something to look forward to as well. How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Burpees. How to: Start standing with feet together and arms at sides. That's one rep. Then, drop heels to left side and rotate body toward right side coming into a side forearm plank of opposite side. Try doing HIIT workouts like this one two to three times per week for best results, just make sure you're giving yourself at least two days to recover in between. Then jump up into air bringing legs straight and wide outside of shoulders and arms out overhead, forming "X" with body. That's one rep. Reverse the movement to return to start. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. Complete 20 then move immediately to the next exercise. Complete 20 then move immediately to the next exercise. That's one rep. You don't need a gym membership, fancy equipment, or even much space to get in a great sweat. 30 Minute Cardio Workout - At Home Cardio with No Equipment Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Complete 10 then move immediately to the next exercise. Instructions: Go through each exercise below in order (some of the moves will repeat throughout the workout). How to: Start standing with feet under hips and arms at sides. That's one rep. In fact, you can do this 30-minute HIIT workout at home without any equipment … Bodyweight cardio workouts are far superior to gym cardio equipment. Why trust us? Instead of thousands of reps of the same movement, no equipment cardio makes the most of your own bodyweight, for a more effective, dynamic, \u0026 functional challenge. How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Then lift left knee toward chest while wrapping arms around shin. Without pausing, quickly reverse the movement. Then continue to the next exercise. Oh, and it's great for all fitness levels. That's one rep. This is particularly helpful if you're working from home right now. Rotate body forward toward mat and place left forearm down on floor behind and parallel to right coming into a forearm plank. Rest for one minute. How to: Start in a side forearm plank position, with right forearm on floor, parallel to top of mat, elbow under shoulder, left arm extended straight in air at shoulder height, feet staggered and flexed. Complete 10 then move immediately to the next exercise. Then jump up into air bringing legs straight and wide outside of shoulders and arms out overhead, forming "X" with body. Now, lift right knee and repeat. Complete 20 then move immediately to the next exercise. Complete 5. Push back up and reverse movement to return to start. How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. HIIT also comes with all kinds of other perks, like strengthening your heart, helping to lower blood pressure, and even increasing your metabolism and calorie burn post-exercise (a bonus known as EPOC). Jump feet out past shoulders to a wide "V" shape, then jump them back in again. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment \u0026 more @ https://gofb.info/WorkoutVideos If you don't want to spend a single penny, try our free 5 Day Challenge @ https://gofb.info/FreeChallengeFatLossKeep up with us on Facebook @ https://gofb.info/Facebook Instagram @ https://gofb.info/Instagram Twitter @ https://gofb.info/Twitter Pinterest @ https://gofb.info/PinterestNote: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. Reverse the movement to return to start. Complete 20 then move immediately to the next exercise. Rest for one minute. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. Complete 10. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Complete 10. Ready to get your HIIT on at home? Journal of Strength and Conditioning Research, 20-Minute Dumbbell HIIT Workout For Full-Body Burn, The 5-Minute Equipment-Free Total-Body Workout, This Dumbbell Routine Targets Your Entire Body. You may be able to find more information about this and similar content at piano.io, Outdoor Voices Is Having A Rare Black Friday Sale, Jenna Dewan Shows Off Abs While Dancing On IG, Here's What's Really On A Yogi's Wishlist, These 15 Exercises Will Make Your Shoulders BURN, The 12 Best Dumbbells To Buy For At-Home Training, Best Home Gym Equipment, According To A Trainer, Sweaty Betty's Black Friday Sale Is Finally Here, The 40 Best Fitness Gifts For Active Women, The Best Gifts For The Runner In Your Life. How to: Start standing at back of mat with feet under hips and arms at sides.