30 Minute HIIT Cardio Workout // At Home (No Equipment)

30 Minute HIIT Cardio Workout at Home is pure HIIT cardio workout from Heather Robertson. This was not Heather’s most enjoyable workout but it was intense and effective. It got the job done! It is made up of 3 circuits. Each circuit contains 3 exercises and is repeated once. The bonus? This workout contains a warm up and a stretch and clocks in at 30 minutes. I was working hard during this workout and it definitely got my heart rate into its peak zone (according to my FitBit). But like I said, it is straight up cardio drills, so not as enjoyable as most of Heather’s other workouts that I’ve done.

The warm up and stretch are done voice over. The rest of the workout is just music. The workout is set up in intervals of 45 seconds of work and 15 seconds of recovery. There is a counter in the lower right hand corner of the screen, counting down your intervals and, during the 15 second recovery a rectangle appears beside the counter previewing the next exercise.

30 Minute HIIT Cardio Workout at Home is 30 minutes; 40 second intro, 5 minute warm up and 5 minute stretch. No equipment is needed except a mat.

  1. Spot Sprint (run in place)
  2. Jumping Jacks
  3. Side Lunge (alternating side lunges with a hop as you change sides)
  4. Repeat #1-3
  5. 20 second rest
  6. Climber Push Up (4 mountain climbers + 1 push up)
  7. Frog Hops (180 jump squats, tapping the ground with hands when squatting and reaching arms overhead when jumping)
  8. High Knees + Butt Kicks (alternate 4 reps of each)
  9. Repeat #6-8
  10. 20 second rest
  11. Lunge + Burpee (4 alternating jump lunges + 1 full burpee)
  12. Climber Jacks (4 cross mountain climbers (bringing knee toward opposite elbow) + 1 plank jack
  13. Lateral Speed Skaters
  14. Repeat #11-13
  15. 20 second rest

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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