No equipment HIIT workouts for weight loss at home
Are you aiming to reduce body fat, improve your metabolism rate and get healthier without the need for complex gear? The truth is you can! HIIT workout without equipment is a rapid and effective method that helps to burn calories, shape the muscles you want, and provide you with the energy you need for the whole day.
This roadmap will explain how HIIT workouts can help you lose weight at home by just using the weight of your body as a source of resistance. Straightforward, achievable and within your possibilities, you’re either a beginner or willing to go beyond your limits.
Jump Squats
Jump squats are a type of plyometric movement strong enough to focus on your quads, glutes, hamstrings, and calves. At the initial stage, you have to position yourself with your feet at hip-width, and after lowering into the squat, you should make a spring upward into the air without any additional preparations. Then, you must return to the ground without making any noise and immediately get into a squat. This high-intensity exercise helps you gain strength, burns extra calories, and increases your heart rate—perfect fare for a quick, efficient workout!
Reverse Lunges
Reverse lunges are an incredible exercise for your lower body, enhancing your glutes, quads, and hamstrings. Take a step back with one foot and lower your hips until both knees create 90-degree angles. Follow through the front heel to stand up. This exercise also helps balance sports; it adds strength and is simple to do at any place without the need for any equipment.
Wall Sit
Wall sits are a basic yet effective workout to increase the power and stamina of your lower body. Stand against a wall, slowly slide down, and stop when your thighs parallel the ground as if you sit in an invisible chair. Stay in that posture, stroking your abs. It is perfect for strengthening leg muscles, especially those in the upper part, hips, and calf.
Push-Ups
Push-ups are a timeless form of bodyweight exercise that particularly engages your chest, shoulders, triceps, and core muscles. To begin with, get your body into a plank position and only then go down with your body, almost touching the floor with your chest and return to the starting position after that. Such exercises are suitable for the upper body, as they work on strength and stamina; hence, practicing them is a very logical step to make in setting up your home workout routine.
Triceps Dips
Triceps dips are an easy yet efficient workout for reinforcing and making the back of your arms more resilient. A secured firm chair or a secure low surface will be used. You have to place your hands behind you, lower your body by bending your elbows, and press your body back up. They are great for achieving muscle tone and building arm strength without using anything.
Mountain Climbers
Mountain climbers are fantastic because they work your entire body successfully, emphasizing the core, the shoulders, and the legs. The basic thing is to start from a push-up position and then rapidly bring the knees towards the chest one after the other, imitating running perpendicularly. This high-intensity workout quickly raises your heart rate, making it an effective way of burning fat and general endurance in your house.
Plank Jacks
Plank jacks will provide you with the bodyweight strength of regular planks while at the same time getting the cardiovascular benefits of jumping jacks. Get in a plank position with your body straight and your core muscles tight. Hop your feet out and then in again, just like a jumping jack. This exercise targets your arms, abs, and thighs and puts your heart on high function for more efficient fat burning.
Russian Twists
One of the best exercises to strengthen your core is Russian twists, which are used to target your abs and obliques. On the floor, sit with your knees bent and your feet hovering slightly. Lean your back a bit while keeping your spine straight. Clasp your hands and rotate your body first to the right and then to the left. Remember to do this slowly so you can feel your core working and simultaneously work your balance and stability up.
Are you searching for a fast, effective, and exercise option to shed unwanted calories? This text is about losing weight without equipment while doing high-intensity interval training (HIIT). If you are just getting started with no gear HIIT, there is no limit to the number of ways you can motivate yourself at home. If you’re already exhausted, you’re in the right place. You must know that a 20-minute full-body HIIT workout is not equivalent to a 20-minute steady-state workout.
