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At Home HIIT Workout Plan

No equipment, no problem, no excuses

➢ This program is made of 7 different routines. Each regimen

has a body part focus, some use common household items

(stairs, wall, towels/rags, or chair), no actual gym

equipment is needed. However, if you have weights or

bands feel free to add them in where you can for extra

resistance.

➢ Complete warm up sets 3 rounds for 15 reps to get your

heart rate up.

➢ Perform each exercise of workout 12 times for 3 rounds.

➢ Minimal breaks while doing circuit (3o seconds), 1 min- 1.5

min break between rounds.

➢ Full workout should be completed in 15-25 mins for

maximum fat loss. This is not a muscle building routine.

➢ Have fun

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Workout 1

Focus: Triceps & Abs

Warm Up: Jumping Jacks

Workout: *in house equipment- stairs

1. Triceps Dips

2. Stairs Walk Plank

3. Off the Floor Push Up

4. Crab Dip

5. Plank Jacks

6. Decline Push Up

7. Laying Leg Raise (down slow) with Reverse

Crunch

8. Side Plank

9. Single Arm Side Tri Push

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Workout 2 Focus: Legs and Abs

Warm Up: Burpees

Workout: *in house equipment towels/rags

1. Sliding Pike

2. Plank Leg lifts

3. Plank Sliding Knee Ins

4. Bridge Slide Outs

5. Sliding Mountain Climbers

6. Sliding Curtsy

7. Reverse Lunge Leg Lift

8. Plank Lateral Leg Slide

9. Crisscross Kicks & Flutter Kicks

Plank sliding knee ins not

shown- *same set up as

sliding pike, except knees

bend in toward chest

instead of straight leg

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Workout 3 Focus: Arms

Warm Up: Front Raise Plank

Workout:

1. Pike Push Up

2. Shoulder Tap Plank

3. Plank Up Downs

4. Inchworm Push Up

5. Superman Burpee

6. Plank Rotation

7. Table Top Arm Raise

8. Arm Circles

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Into burpee

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*clockwise & counter

clockwise

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Workout 4 Focus: Abs

Warm Up: High knees

Workout:

1. Jackknife

2. Flutter kicks

3. Crunches

4. Knees Down to Side Crunches

5. Elbow Plank

6. Legs up Toe Touch

7. Alternating Toe reach

8. Hip Twist Plank

9. Glute Raise Elbow Plank

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Workout 5 Focus: Legs

Warm Up: Plank Jacks

Workout: *in house Equipment chair

1. Jumping Bulgarians

2. Donkey Kick & Fire Hydrant

3. Tuck Jump

4. Side Lunge with High Knee

5. 180 Squat Jumps

6. Step Up Reverse Lunge

7. Jumping Step Ups

8. Curtsy Get-ups

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Workout 6 Focus: Arms & Abs

Warm Up: Plank Up Downs

Workout: *in house equipment towels/rags

1. Plank Run Drag (forward & backward)

2. Bear Crawl

3. Plank Push

4. Crab Walk

5. V Up Spread

6. Spider Plank

7. Bicycle Crunch

8. Reverse Plank

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*Don’t let feet

touch the floor

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Workout 7 Focus: Full Body

Warm Up: Burpees

Workout: *in house equipment wall

1. Elevated Glute Bridge

2. Wall Walk

3. Handstand Hold

4. Wall Push Up

5. Plie Squat

6. Slide Squat

7. Wall Sit (Toes Up)

8. Single Leg Wall Sit

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*When walking up wall, try to walk back on your hands and get

your body as verticle as possible

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• Come up to

your Tippy

toes as you

come up from

your squat and

pause in the

standing calf

raise position

until returning

to a flat foot

squatted

position

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