‘No Equipment 30 Minute Home Workout | Fat Burning HIIT Workout At Home’ – Monica May


Of course, you can stay active and fit while you’re staying home.

In fact, you don’t need any fitness equipment or home gym space – you just need a bit of motivation, goodwill and my 30 minute home workout.

I have the best 30 minute home workout you have to try out!

The interval will keep your heart rate up and the exercises will make sure you are in the fat-burning zone even hours after finishing the workout.

There are so many reasons why you should focus on staying active and getting fit while you stay at home.

I’ll give you a quick follow up on that one, before diving into the 30 minute home workout.

Let’s get started right away!

If you are interested in learning how you can stay in shape while you stay home, head on to article Stay Fit From Home – How To Workout From Home And Stay Healthy & Fit.

Why You Should Stay Active And Workout From Home?

I know there’s a lot going on right now, and it’s hard to stay calm (and sane) especially with the changing restrictions and policies.

And I know maybe fitness is the last thing on your mind right now, but there’s a good reason why you should keep it up.

Other than getting your mind off everything that’s going on, working out and staying healthy will make you feel better.

When you work out, your body releases endorphins, aka the happy hormones.

Exercise has been touted to be a cure for nearly everything in life, from depression to memory loss, heart disease, diabetes and many other health conditions such as Parkinson’s and Alzheimer’s disease.

At the same time, it will make sure you get healthier, build a strong immune system and sleep better.

And there’s no doubt that exercising and maintaining a healthy life makes us happier and healthier.

You can do it from the comfort of your own home, just put on a sports bra and a pair of leggings and get ready.

Not to mention the fact that HIIT styled training is the best way to get fit – burn fat and tone muscles at the same time.

My all-in-one RADIATE Program is all about intervals and having fun while you burn fat and getting fit.

Make sure to check it out!


Also,  now you can try out your first workout for free!

Check it out here:



Now, let’s head on to my 30 minute HIIT home workout!

 No Equipment HIIT Workout At Home – My 30 Minute Home Workout


Please, please, please – ALWAYS WARM UP!

Warming up is really important when it comes to fitness and exercising.

By warming up, you will prepare your body for your training session.

If you are not properly warmed up, you are only leaving room for injury.

Here’s how to do a quick warm-up before your HIIT workout at home.

  • 10 air squats
  • 10 jumping jacks
  • 10 but kicks
  • 10 reverse lunges
  • 10 shoulders circles

Start with your workout 20-30 seconds after completing the warmup.

HIIT Workout At Home

You should do each exercise for 45 seconds with 15 seconds rest between the exercises.

After finishing the whole round, do a 60 seconds rest, and do one more round – 2 rounds total.

No Equipment 30 Minute Home Workout - Fat Burning HIIT Workout At Home

*** Video of the workout is coming up in a few days,
so SUBSCRIBE to get it as soon as it’s done***

Exercise Break Down

A video of this fat-burning HIIT workout at home is coming up in a few days.

Until then, let’s break down the exercises.

SUBSCRIBE to get in first!

#1 Gorilla Squats

gorilla squats - 30 Minute Home Workout

You know how to do a jumping lunges, right?

Well, gorilla squats are basically: Lunge + lunge + squat, all into one movement.

Begin in a standing position with your chest up and your feet hip-width apart.

Jump into a lunge position, bringing one foot forward and one foot back, bending both knees to 90 degrees.

Extend through both legs, jumping as high as possible.
As you jump up, switch positions of your legs, moving your front foot to the back, and your rear leg to the front.

Once again, extend through both legs, jumping as high as possible, but this time you’re going to land with your feet should-width apart in a squat position.

This is one repetition.

So, left leg jumping lunge, right leg jumping lunge and a squat.

If this is too hard for you, just eliminate the jump.

#2 Plank hold

plank hold

Here’s the proper position for plank:

Get into pushup position on the floor, with your feet back together and your hands shoulder-width apart.

Your hands should be placed right underneath your shoulders.

Keep your torso straight, your hips up (not sagging down) and your whole body in a straight line.

Look at the floor right between your hands and hold.

If this is too hard for you, try it from your knees.

#3 Knees To Chest

knees to chest - Fat Burning HIIT Workout At Home

style="padding-bottom:30px; margin-top:15px;">

Start in a seated position.
Place your hands just in front of your hips for support.

Lift both feet off the floor, keeping your legs together, and your lower back pulled in to the floor.

Inhale and as your torso comes forward, pull your knees towards your chest.

Meet in the middle, go to the starting position and repeat again.

If this is too hard for you, put your hands behind you for more support.

#4 Squat Sprawls

Squat sprawl

Start in a standing position.

Place your hands on the ground and jump your feet back into a plank position.

From here, jump your feet forward and lift your hands up into a squat position.

While you’re in the squat position, make sure to keep it low, your back should be straight, chest out and head up.

Pause for a second, then place hands on the ground and jump your feet back into a plank position.

#5 Traveling Jump Squats

traveling jump squats

Start in a squat position, your feet are hip-width apart, back straight, chest up.

Continue by performing a jumping squat, but landing a bit forward and a bit wider with every move.

With every jump, you’re going out, out, in, in. Two mini jumps out, then two mini jumps in.

Keep your body as lower as you can throughout the whole movement.

#6 Mountain Climbers Cross

Mountain Climbers cross

Start in a plank position.

Tighten your core and maintain the contraction the entire time.

Bring one knee toward the opposite elbow, then go back to plank position and bring the other knee to the opposite elbow.

Run it out if you can, if not, just step it out at your own pace.

#7 Seesaw Lunge (Left Leg)

Seasaw lunge No Equipment 30 Minute Home Workout

Stand on your left leg and start going into a forward lunge position, bending both knees to 90 degrees.

Once your knee taps the floor go back up and into a reverse lunge, without resting your foot in the middle.

Then again up and into a forward lunge.

Make sure your chest is up, back is straight and both knees are at a 90-degree angle.

#8 V-Up Gumbo

V up gumbo

Lie on your back and extend your arms behind your head.

Keep your legs straight and lift your right one up as you simultaneously raise your upper body off the floor so that your hands meet your foot.

Slowly lower yourself back down to the starting position and repeat the same thing with the left leg.

Again lower yourself back down to the starting position and now lift both of your legs. That’s one rep.

Make sure to keep your legs as straight as possible, and always meet in the middle.

#9 Seesaw Lunge (Right Leg)

seasaw lunge

Same as #7, do a seesaw lunge but this time standing on your right leg.

#10 Crab Kicks

Crab Kicks - HIIT Workout At Home

Sit on the floor with your feet flat on the ground, about shoulder-width apart, your hands under your shoulders, facing behind you.

Lift your hips a few inches off the floor.

Raise your right hand and left leg, bringing them to touch as fast as you can.

Reverse the movement to return to start, then repeat on the other side.

That’s one rep; continue alternating.

#11 Bear Crawl Hold

Bear crawl hold

Get into a tabletop position, with your wrists underneath your shoulders, hands shoulder-wight apart.

Keep your knees bent in a 90-degree angle, just on top of your hips and a few inches off the floor.

This table-top position is called Bear Crawl.

Keep your back straight and hold.

#12 Burpee Sprawls

Burpee sprawl - No Equipment 30 Minute Home Workout - Fat Burning HIIT Workout At Home

Perform a burpee – place both hands on the floor, jump your feet back, go into a push-up, and stand back up.

Instead of ending your burpee with a jump, just stand up and go back again into a burpee.

Now Let’s Get Moving!

Try out this 30 minute home workout right now!

You don’t need any fitness equipment, just your beautiful self, a matt, and a timer.

*** Video of this HIIT Workout At Home is coming up in a few days, so SUBSCRIBE to get it as soon as it’s done***

Also, head on to try out my Hip Dips HIIT Workout for wider hips and bigger booty.

Till next time, babes!

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