No Equipment, Full Body High-Intensity Interval Training [Video]

Email to Your Friends

No Equipment, Full Body High-Intensity Interval Training

There’s something so exciting about turning the calendar page, don’t you think? It’s like anything is possible with that fresh, clean page.

Anything could happen.

Especially if you make it happen.

This month’s workouts are absolutely full of possibility, and that’s by design. When I was noodling out workout themes for the year, I knew I wanted to get in a month of variable length workouts for all the Killer Bs who like both ends of the workout duration spectrum: very short and very long.

If you’ve been hanging around these parts for any amount of time, you’ve probably noticed that my workouts tend to be right around 20-30 minutes long. That’s totally my sweet spot for getting just sweaty enough to meet my fitness goals, but not taking up my whole day.


I am aware that 25 minutes of working out is not everybody’s first choice! I get comments all the time on my YouTube videos or in my Facebook Group from Bs who have a very limited amount of time in their day to squeeze in a workout, or who prefer to string together a couple of my workouts to meet their desired sweat goal.

So the best way to make great workouts that serve everybody’s goals and time frames is with variable length workouts: short videos with onscreen annotations to help you hit the main circuit of work as many times as you’d like.

Me being me, of course, and wanting to make sure that you get the best possible workout every time, means that I am also including warm ups, cool downs, and – duh! – a killer finisher in each video, so it can very easily be a complete workout if all you have time for is one quick round of work.

I’m always looking out for you, Killer B!

As an added bonus this month, I’ll be posting more workouts than ever before: four new workouts each week!

First up for the month of MAY I Have Another (see what I did there?) is this great full body HIIT workout. With just eight minutes per round, you’ll probably have time for a few rounds, but even if you don’t, I was sweaty and out of breath after just one!

You can follow along with the video below; and here’s the breakdown as well:

Full Body HIIT Workout – No Equipment

Level: BEGINNER+ (some difficult exercises, long intervals of work with little rest)

Equipment: NONE

Warm Up and Cool Down: Warm Up included, Cool Down linked in video

Exercise Time: 3 minute Warm Up, 8 minute Main Workout, and 1 minute Finisher – can be repeated as many times as you like

Purpose of Workout

  • High heart rate cardio with short rest periods efficiently burns calories and fat and helps raise metabolism;
  • Bodyweight strength exercises tone muscles which also boosts metabolism;
  • Unusual exercises keep workouts fresh and interesting;
  • Abdominal and balance work strengthens core muscles.

This Workout is Good For

  • Beginners or experienced exercisers;
  • Exercisers with a short amount of time;
  • Exercisers who like longer workouts;
  • Exercisers who like to workout barefoot;
  • Anybody interested in general health and overall fitness.

Warm Up

(timer is set for 50 seconds of work and 10 seconds of rest)

  • Reach and Tap
  • Side Shuffles
  • Toy Soldiers
  • Main Workout (50 seconds of work, 10 seconds of rest):
  • Windmills
  • Ice Skaters
  • Squat with Side Kick
  • Bear Crawl
  • Push Ups
  • Single Leg Sit Ups
  • Cross Body Single Leg Pikes
  • Overhead Forward Reach


(50 seconds)

  • Frog Reach Fast Feet

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Pahla Bowers

Let's work out together! 300+ FREE, full-length home exercise videos. Get fit with low impact cardio, strength training, HIIT, indoor running workouts and more. Pahla B is a fitness trainer, endurance runner, and busy mom, specializing in efficient full body home workouts with little to no equipment. These workouts are designed to help you burn fat and get in shape in a short amount of time.

For Powerful Private One-on-One Coaching Click Here

Email to Your Friends