No equipment? No problem!

Let’s HIIT it with this fun and challenging total body workout designed by NASM-certified personal trainer and group fitness instructor Nikki Pepper using only bodyweight exercises.

REGISTER: Sweat with Nikki Pepper on May 24th During the STAY FIT 305 Virtual Sweat Series

Think you can’t get an intense workout without equipment?

Put your game face on, crank up your favorite pump up jams (sorry neighbors, fitness comes first), and get after it!

Full Body 20-Minute HIIT Workout

  • Equipment: None
  • Directions: After completing a 5-minute dynamic warm up, complete 5 rounds of the following workout. You will perform each exercise for 30 seconds followed by a 10-second rest. After the workout, complete a 2-minute static cool down. Watch the video for demonstrations on how to do each exercise.

Complete 5 rounds

0:30 on / 0:10 off

  • 1) Cossack Squat Low Shift
  • 2) Skater Jump
  • 3) Push Up-Alt High Plank Shoulder Tap
  • 4) Frog Jump
  • 5) Reverse Lunge-Knee Drive-Hop (0:15E)
  • 6) Spiderman Switch Jump

Looking for more home workouts?

Click the link below for some fresh ideas to add into your routine!

FREE Full Body HIIT Routines

P.S. – Get PEPPED UP and PUMPED UP for Nikki Pepper’s LIVE virtual workout “Let’s HIIT It: Bodyweight Bootcamp” on Sunday 5/24 at 10:00 AM for 45 minutes of heart-racing, sweat-dripping, interval training—You WON’T want to miss this!!