How it works:Perform each equipment-free HIIT exercise for a minute, followed by a minute of rest.
You’ll need:No equipment, just some space
1.
Hand-Release Push-Ups
A.Start in a standard push-up position, and lower body all the way down to the floor.
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B.Lift hands off the ground for a second, then exhale while pressing body all the way back up.
To modify, just drop to knees it will still make for an intense HIIT workout at home.
(Having trouble mastering the push-up?Fitness pro Hannah Davis is here to help.)
Plyo Push-Ups
A.Start in push-up position, and lower body to the floor.
B.Get a big push off the floor and lift hands off the ground before landing back in push-up position.
To modify, drop to knees.
B.Twist from side to side.
Single-Leg Burpees
A.Lower body into a squat, and place hands on the floor directly in front of feet.
B.Jump feet back with only one foot touching the floor, and lower body to the ground.
Go directly into the next rep without touching down.
D.Repeat for 30 seconds on each side.
(BTW,this is the right way to do burpees.)
Squeeze back and glutes to keep legs up.
B.Pull elbows down to waist, return to starting position, and repeat.
B.Bring left leg up to a 90-degree angle and hop on right leg.
Repeat on each side.
Tuck-Ups
A.Lie on back with arms straight overhead.
Crunch legs into your chest while lifting back off the floor.
B.Grab legs, balancing on your glutes.
Return to starting position and repeat.
Start in high plank position with shoulders over wrists.
B.Quickly drive each knee into chest one at a time as if running.
Plank Jacks
A.Start in low plank position with feet hip-width apart.
B.Hop feet out wider than hip-width, and then hop back to the starting position.
Hop feet back to center and return to standing.
Plank-Ups
A.Start in high plank position.
see to it to keep shoulders stacked over wrists.
Press back up to high plank position, starting with right arm.
C.Repeat, rotating leading arms each time.
C.Keep switching legs continuously.
B.Land with knees slightly bent, arms by knees.
Want to do even more HIIT at home?
