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8 No-Equipment HIIT Moves You Can Do in 30 Seconds

  • James Michelfelder

    Pencil Squat

    Targets shoulders, abs, butt, inner thighs, calves

    • Stand with feet together, arms extended overhead.
    • Jump feet shoulder-width apart and squat, touching fingertips to floor between feet.
    • Jump up to return to start position, bringing feet together and pressing arms overhead.
    • Do as many reps as you can for 30 seconds.
  • James Michelfelder

    Tap-Up

    Targets shoulders, chest, arms, abs

    • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
    • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
    • Lift right hand to tap left shoulder, then place palm back on floor.
    • Repeat push-up, then switch sides and repeat.
    • Continue alternating for 30 seconds, doing as many reps as possible.
    • MAKE IT EASIER: Do modified push-ups on your knees.
  • James Michelfelder

    Table Saw

    Targets shoulders, triceps, abs, butt

    • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
    • Press hips up into a tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.
    • Return to start; switch sides and repeat.
    • Continue alternating for 30 seconds, doing as many reps as possible.
  • James Michelfelder

    Low-Squat Sprint

    Targets butt, quads, calves

    • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
    • Lower into a squat and, raising up on balls of feet, sprint in place.
    • Continue for 30 seconds as quickly as possible.
  • James Michelfelder

    Ladder Hop

    Targets abs, calves

    • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
    • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
    • Next, hop both feet two feet forward, then two feet back to start.
    • Finally, hop both feet forward close to hands, then back to start to complete 1 rep.
    • Do as many reps as possible in 30 seconds.
    • MAKE IT EASIER: Step feet forward one by one rather than hopping to each "rung" of the ladder.
  • James Michelfelder

    Wall Climber

    Targets arms, abs, butt, legs

    • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
    • Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.
    • Repeat, extending right arm overhead as left knee comes up.
    • Continue alternating as fast as you can for 30 seconds.
  • James Michelfelder

    Knee-In Pike

    Targets shoulders, abs, legs

    • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
    • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
    • Continue alternating as fast as you can for 30 seconds.
  • James Michelfelder

    Knees And Toes

    Targets abs, butt, legs

    • Stand with feet hip-width apart, arms by sides.
    • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
    • Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).
    • Repeat, tapping knees, then feet, as you go.
    • Continue for 30 seconds, doing as many reps as possible.