12 at Home Workouts Without Equipment For Beginners (HIITs)

These 12 beginners at home workouts without equipment will target the full body, burn lots of calories and you will feel amazing after training. Let's Work Out!


12 at Home Workouts Without Equipment For Beginners (HIITs)

This article will provide you with 12 at home workouts without equipment for beginners. All of these are full body workouts that will give you the best possible outcome in the shortest time needed. Perfectly designed for the busy person and the one who is a beginner and out of shape. 

This is the only at home HIIT workout video compilation article that you need. 

All of these home workout videos without equipment are 100% follow along so this can be convenient and practical for you. Warm up, play your workout video of choice and replicate all exercises just as presented inside.

The main focus of this page will be on the beginner HIIT cardio workouts at home. 

You don't have to remember anything in terms of workout structure or exercise sequence. Instead, focus on the exercise technique and tempo of execution so you can get great stimulation and manage to endure the full routine until the end. 

How Can Beginners Start Working Out at Home Without Equipment? 

If your goal as a beginner is to start training at home, then in order to have a balanced start in your fitness journey, focus on improving the following 3 health and body aspects: 

1. Mobility. 

2. Strength endurance. 

3. Cardio and conditioning. 

If these 3 are equally developed still from the start, you will enjoy rapid results because if your situation and life currently now is limiting your daily movement, this means that your body overall is tight and the mobility is too low, the cardio is at its low and you might be challenged when performing any physical activities.  

For that reason, if you focus on building the 3 qualities mentioned above, the impact of how do you generally feel and your lifestyle will be tremendous. 

The 10 Minute Full Body Mobility Warm Up That Work

The purpose of a quality warm up session is to increase the core temperature so this can wake up the nervous system and this will impact the exercise and workout performance in a highly positive way. 

In addition, the purpose of such warm up is to stretch the muscles and to place the body in stretched positions so the tightness around the joints and ligaments can decrease and this to outcome in a better range of motion to your arms and legs. That itself will improve the exercise technique since there will be fewer frustrations or blockers in terms of proper biomechanics.

Not last, this mobility flow will prepare the whole body for the upcoming bout of high-intensity exercises and the risks of injuries will decrease which is a crucial aspect of long-term and healthy training. 

In addition, this mobility session can be performed as a separate one for health reasons. If you feel your body tight sometimes, just hit these 10 minutes and you will be amazed at how better will feel afterward. 

Since we already have the perfect warm up, now we can move on to the most important part of this post and indeed, the 12 full body at home workouts without equipment. 

5 Minute Low Impact HIIT Workout For Beginners

This 5 minute low-impact workout for beginners is built with 5 no equipment exercises. Each should be performed for 30 seconds, one after the other and without any rest between.

Once finishing with the first round, rest for 30 seconds and repeat for a second time. This means you have to finish 2 working rounds with just 30 seconds rest between. 

The low impact exercise list:

1. Bear to crab crawl. 

2. Squat to thoracic rotation to knee tap. 

3. Beginner low impact speed burpee. 

4. Plank forward reach. 

5. V sit hold heel taps.  

7 Minute Low Impact Workout For Beginners

The following 7 minute beginner low impact workout consists of 6 movements.30/20 seconds work/rest for each. 

To complete: 2 total rounds. 

Rest between rounds: 90 seconds. 

The bodyweight exercise list:

1. Squat to knee-elbow tap. 

2. Walk out. 

3. Cross step lunge. 

4. Rotation foot tap.

5. Shoulder tap to knee and ankle taps. 

6. Cross body ankle tap plank. 

10 Minute Low Impact Home Cardio Workout Without Equipment

The 10 minute low impact home cardio workout video will target your full body with 13 bodyweight exercises.

During the full 10 minute period, you will work for 30 seconds and rest for 20. The goal of this session is to move through 1 set for each of these 13 moves and once done, the workout is finished. 

What makes it challenging is the fact that you will not rest for more than 20 seconds and this is the reason why it's high-intensity. Because the exercise list is a bit longer, it will be skipped for now but you can easily review it by watching the video above. 

10 Minute HIIT Workout For Beginners at Home (No Equipment)

The 10 minute HIIT workout without equipment includes 6 bodyweight movements. 30/20 seconds of work/rest. 

2 rounds to complete. 

60 seconds rest between both rounds. 

Here is the exercise list: 

1. Squat to drop lunge combo. 

2. Push up isometric hold to jump out. 

3. 3 way jump squat. 

4. Speed burpee. 

5. Plank ankle tap. 

6. Sprinter sit up. 

12 Minute Beginner Bodyweight HIIT Workout

This 12 minute beginner bodyweight HIIT workout is created by combining 5 HIIT cardio exercises. 

30/20 seconds work/rest. 

3 rounds to complete. 

No big rests allowed between each round. This means that for the full 12 minutes duration, you will work for 30 seconds and rest for 20 between each move. 

The HIIT cardio exercise list: 

1. Jumping lunge to knee kick. 

2. T push up with row. 

3. Side to side pulsing squat. 

4. Alternating stationary monkey walk. 

5. Low bird dog plank. 

15 Minute HIIT Workout For Beginners at Home (No Jumping)

The following 15 minute HIIT workout for beginners combines 6 movements. 30/20 seconds on/off for each. 

3 total rounds to be finished. 

60 seconds rest in between each round. 

The no equipment HIIT exercise list: 

1. Squat to thoracic rotation to knee tap. 

2. Walk out push up. 

3. Side to side pulsing squat. 

4. High knees to sit out - 8 high knees to 4 sit outs. 

5. Plank twists to push up. 

6. Sprinter sit up.

15 Minute Bodyweight HIIT Workout (For Beginners)

For this 15 minute bodyweight HIIT workout, there are 6 moves involved. 30/20 seconds of work/rest protocol. 

3 rounds to complete. 

No big resting periods allowed. The only resting periods are the 20 seconds between each move. 

The bodyweight exercise list:

1. Low impact speed burpee.

2. Short walk outs.

3. Footwork to drop lunge.

4. 8 high knees to 4 sit outs.

5. Shoulder tap to knee tap combo.

6. Jump outs.

20 Minute HIIT Workout At Home For Beginners (No Equipment)

To complete this 20 minute HIIT workout at home, you will be challenged with 8 exercises. 30/20 seconds of work/rest. 

3 rounds to complete. 

No rest between rounds. This means that in 20 minutes time, the only rest will be the 20 seconds between each movement. 

The no equipment HIIT exercise list: 

1. Side to side high knees (short)

2. Squat to thoracic spine rotation

3. Superman pulldown

4. Feet on fire to 3 jumping lunges

5. Walk out push up to sit out

6. Speed burpee

7. Alternating static monkey

8. Plank push up to back jump

30 Minute HIIT Workout At Home For Beginners (No Equipment)

For this 30 minute HIIT workout at home you will move through 8 different exercises. 

Each to be performed for 30 seconds followed by 20 seconds of rest. 

4 rounds to complete. 

2 minutes rest between each working round. 

The at home bodyweight exercise list: 

1. 3 Way Jump Squat 

2. Push Up Iso Hold to Jump Outs 

3. Squat to Drop Lunge Exercise 

4. Ankle Tap Push Up to Jump In 

5. High Knee Run In Place to Drop Squat Hold 

6. Speed Burpee to Broad Jump 

7. High to Low Bird Dog Plank

8. One Arm Plank Twist

30 Minute HIIT Bodyweight Workout For Beginners (Total Body)

This 30 minute HIIT bodyweight workout will challenge you with 8 exercises.

30/20 seconds work/rest. 

4 rounds to complete.

2 minutes rest between each round.  

The bodyweight HIIT exercise list: 

1. Broad jump to backward foot work. 

2. Supermans with pull down. 

3. Walk out push up to sit out. 

4. Ankle tap run in place. 

5. Plank to push up to back jump. 

6. Jump outs. 

7. Plank forward reach. 

8. Plank twists. 

30 Minute Bodyweight Workout For Beginners (Full Body)

The following 30 minute bodyweight workout for beginners is build up by combining 6 moves. 30/20 seconds of work/rest. 

5 total rounds to complete. 

2 minutes rest between each working round. 

Here is the exercise list: 

1. Squat jump twist. 

2. Walk out push up. 

3. Foot work to drop lunge. 

4. Static monkey. 

5. Plank twist to plank push up. 

6. Sprinter sit up. 

45 Minute Cardio Workout at Home (No Equipment)

The following 45 minute cardio workout at home without equipment,  includes 6 exercises. 

30/20 seconds on/off. 

7 total rounds to be completed. 

2 minutes rest between each round. 

The cardio exercise list: 

1. Speed low-impact burpee. 

2. Walk out to push up. 

3. High knees to mountain climbers. 

4. Short bear crawl to sit out. 

5. Russian twists. 

6. V sit hold to heel tap. 

Are Home Workouts Effective?

Home training routines are highly efficient and perfect for the busy person and beginner trainee. Also, at home sessions are not different than any other which can be performed in a tight space. You can do bodyweight exercises, jump rope, lift dumbbells, kettlebells, do yoga, pilates, mobility and many more.

You should not limit yourself just because it is your home or a particular place for training. In fact, because the environment is more familiar to you, the workouts performed even can be more effective because you are in the comfort zone and this will feel somehow convenient when performing any type of physical activity. In most cases, home training is highly suitable for introverts, busy guys, people who work from home etc. 

What Is The Best at Home Cardio Workout Without Weights?

The best equipment free workout at home is the full body HIIT session because it is the best investment you can make if you are limited on time. All muscles will be engaged while the cardio demand is severe. These two combined will outcome in building muscle endurance, stamina and cardio at the same time. Low impact HIITs are also great if you are out of shape and overweight. 

If your goal is to gain muscle and get stronger then you can still use at home HIIT routines but as finishers at the end of the strength sessions or as a separated cardio routine. 

Can You Get Fitter While Training at Home? 

The most effective way to build a fitter, functional and more movement-focused body while training at home is to combine a lighter resistance tension applied on the muscles with high-intensity cardio and interval training. Here are a couple of options that can be used: 

- High-Intensity Interval Training (HIIT) bodyweight workouts. 

- Crawling, all variations and any animal and ground-based movement flows and sequences. 

- Jumping rope. 

- Shadow boxing. 

- Slide training by using towels on the wooden or tiled floor. 

- Light dumbbells, resistance bands, kettlebells, sandbags and Bulgarian bags. 

Can You Build Muscle at Home and Without Equipment? 

Building muscle and getting stronger with bodyweight training can be achieved if you have the right knowledge in terms of how to constantly increase the intensity of the exercises performed. If you can constantly stress the muscles by targeting different angles, tempos, using pauses, 1.5 (one and a half) repetitions, drop sets, increased eccentrics, then you will never be challenged to build muscle and to get stronger training at home without weights. 

4 Methods To Build Muscle With Bodyweight Training at Home

Building muscle with bodyweight exercises can be a tricky process since it's easy to get stuck with the progress which can be frustrating and devastating to your motivation. Here are 5 proven ways on how to build muscle effectively at home without the need of using any weights nor equipment: 

1. Progressive overload - this is the most popular approach, increase the repetitions per set each week or two. Once you cannot progress further, lower the between-set resting periods. Also, you can increase the working sets or the exercise performance speed. All of these will enhance the intensity of the session which will lead to stimulus and adaptation. 

2. Increased eccentrics - the eccentric portion of a movement is when you are lowering down the body or body part. For example, pull up eccentric is the lowering down and moving away from the pull up bar, with the push up - going down to the ground etc.

For best muscle and strength building, slow down the eccentric tempo to 2-3 seconds and you will be amazed at how difficult it is and how many of your regular repetitions will drop per set basis. Avoid being too stressed out or surprised at the beginning because it might be a bit confusing but you will adapt and get all the benefits over time. 

3. Pre or post isometric exercise exhaustion - do 1 half repetition of the upcoming exercise you are about to do, stay there and hold 20-30 seconds before each set, in a contracted or mid-range position where the muscle is under tension. You have to feel the tension, burning sensation and that the muscle is shaking. Once done with the hold, do your regular set and repetitions that you were initially planned to do. 

You can use the same method but after the regular repetitions of the set, at the very end, hold for 20-30 seconds in a contracted position. 

Lastly, you can combine both pre and post-exercise isometric hold if you are too brave and like the painful challenges.

Pro tip: if you are about to use this method, double the between-set resting periods. You will thank me later. 

4. 100 repetitions for time - there is a quote if an exercise is easy for you, then try to perform 100 repetitions as fast as possible and for time. Next week repeat the challenge and try to beat your time while finishing faster. A killer bodyweight high-volume muscle build workout is to perform 5 exercises, each for 100 repetitions. 

A rule of thumb with such difficult routines is to have a strategy and to make sure that you will do these for no more than 2-3 times per week (at max).

Also, it's best to target the full body since 500 repetitions is a serious volume and if being applied on a single muscle group or a group of muscles, the soreness and pain afterward would be unbearable.

Here is how to proceed. Pick 5 exercises to perform. Again, combine upper, lower, full body, core and abs. Use 1 exercise for each of the mentioned. 

Begin with the first one, once finished with the 100 reps, rest for 5 full minutes, recover well and tackle the next one. 

What Are Some Of The Best at Home Cardio Exercises? 

In the video above, you can easily review the 51 of the best cardio exercises that you can do at home. Not all of these are suitable for the fitness beginner, however, most will match the training rookies and are perfect for at home implementation. If you access the link above, you will discover multiple ways on how to build at home cardio routines by yourself and in addition, you will find extra workout videos. 

How Long Should at Home Beginner Workouts Be? 

If you are going to do HIIT cardio routines or low impact cardio workouts, then aiming for a duration of 5-30 minutes will be sufficient. On the other hand, if you want to build muscle, then a bit more time would be necessary for best results. A range between 30 and 60 minutes is okay to be used here. 

The numbers above are not including the warm up time which in most cases will vary between 5 and 20 minutes. 

Benefits Of Home Training

Home training is an excellent way to get in shape and move more proficiently. The benefits of working out at home are:

Convenience - while training at home, you are familiar with the environment, you feel well and in your own place. That itself is a great bonus since not every person is okay to switch environments too often. 

Time saver - even if you are performing 1 hour workouts, you will still save much valuable time because when visiting the gym, you need to travel towards the gym, change clothes and eventually waiting for training equipment. All of these make sometimes visiting the gym time-consuming which is not optimal for a busy person. 

Cheap - to train efficiently at home, the only thing needed to start would be a pair of cross-training shoes, a yoga mat and eventually, a bodyweight workout plan.

Stress free - nobody is watching you while performing your exercises at home! This is priceless for many people because early in the morning or after a stressful day at work, the last thing you need is eyeballs by annoying people.

What Are The Disadvantages Of Home Working Out? 

The most severe disadvantage of home working out is the motivation factor. Because of the fact that you are in the comfort zone while being at home, it is difficult sometimes to be hyped and to hit your session. For that reason, it is a great approach to work out in a room where you are not spending most of the time. This is the only way of how you can trick your brain and get that needed motivation to get up and start performing. 

Another thing to consider is the lack of pulling when training at home. Pulling exercises are absolutely critical for good posture, healthy shoulders, strong forearms and lowering the chances of getting yourself injured. That being said, at least you should have a pair of resistance bands which to use for upper and lower body posterior chain activation and work. 

Even if there is no suitable place where to attach the bands in order to pull, you can still find multiple pulling band exercises that will not require attachment. 

Other ways to tackle the pulling exercises at home with equipment would be to set a doorway pull up bar, kettlebell, sandbag, Bulgarian bag or dumbbells. I know, this article is tailored to the bodyweight at home training, however, some things should be addressed in order for you to be aware and to know how to proceed over time and when progress with your overall fitness at home. 

If you are neglecting continuously the pulling exercises and your posterior chain muscle activation, your body will be imbalanced, pains will occur and you will be prone to injuries.  

Can You Lose Weight Without Using Any Equipment? 

Losing weight while working out at home without equipment will be easier if your focus is on full body training and consistency. Patience is the upmost important factor when it comes to achieving healthy and solid results with your body. Your diet should be in a caloric deficit and sleep is highly recommended to be at least good in order for you to recover well and prepare the body for the upcoming sessions. 

As a beginner, the main focus in terms of weight loss should be on building the training habit first. 

Once getting consistent with training, add a good diet, learn how to count the calories and do your best to be at least for 8 weeks in a slight caloric deficit. This means somewhere around 200-300 calories below the maintenance number.

Sleep for 7-8 hours by going to bed around 22:00PM in order to get that growth hormone release and to recover the nervous system and muscles as well. 

How Often Should You Workout at Home? 

Based on your lifestyle, you can work out anywhere between 3-6 times per week. The difference is that the more sessions per week, the shorter they should be. Vise-versa, if you are about to train 3 times weekly, then the duration should be higher: 30-60 minutes time in order to stimulate and exhaust the muscles well. 

Can You Get Fast Results If You Workout Everyday? 

Working out everyday is not healthy nor will lead you to quick muscle build, weight loss, or any fitness results. What training everyday will do for you is to harm your health and mindset. Some of the negatives of overtraining: hormonal disbalance, sleep issues, anxiety, lack of appetite, muscle loss, fat and weight gain, mood swings and many more. Instead to approach training like this, perform 3-4 full body workouts per week or if you like to train 5-6 times, simply do shorter sessions for 10-20 minute duration. 


Bodyweight workouts 10

Working out at home without equipment is a practical and excellent fitness approach for any beginner trainee or a person who is busy and does not like training beside other people. 

Today we have reviewed 12 at home workouts without equipment for beginners. All sessions are follow along at home workout videos so these can be highly convenient and practical for anyone who needs to hit a quality session in 5-30 minutes. 

Below each workout video, you can find a link to the article which is dedicated to the workout itself. There, you will get more insights in regards to the session. 

You can also use the full body dynamic warm up shared still at the beginning of the post. 

What is your favorite at home workout without weights for beginners?

Comment below! 

To your Fitter self, 


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