Although little by little we are leaving the confinement, we still do not enjoy 100% freedom when it comes to practicing sport both on the street and in the gym.

That is why in this article we want to continue offering you options so that you can train at home and without material. This time it is a 30 minute HIIT.

Training design

The training structure will consist of six five-minute rounds divided into five exercises in which we will work 40 seconds and rest 20.

When selecting the exercises we have opted for two cardiovascular component exercises and three strength exercises. Let’s see how the training is:

Six rounds of the following:

  • Mountain climbers
  • Squats
  • Push-ups
  • Jumping Jacks
  • Alternating strides

Mountain climbers

A 30-minute HIIT routine to lose weight by training at home (and without material)

We begin by warming up with some mountain climbers.

The mountain climber adds a great cardiovascular component to a spinal stabilization exercise. Basically we could say that the mountain climber consists of a plate to which we add a destabilization component by alternating the support points of the feet.


With arms outstretched in front, we initiate the movement by driving the hips backward and swinging the weight towards our heels. When we reach the proper depth beyond 90º knee flexion, we begin the concentric phase by contracting our quadriceps and glutes and returning to the starting position.


For Acer correctly pushups must choose one as regular as possible surface, and place our body as if it were a table. If seen from above our elbows should form an angle of about 45 degrees to our body, that is, it is a mistake to open the elbows up to 90 degrees.


In addition, the push-ups are also an anti-spine extension exercise, so we must not forget to activate the core so that our pelvis does not collapse during movement.

Jumping Jacks

A 30-minute HIIT routine to lose weight by training at home (and without material)

Jumping jacks are a classic exercise that adds a cardiovascular component to our training. There are many variations and you can choose the original, as in the video or any other that you like.

Choose a rhythm from the beginning and stick to the end.

Alternating strides (backward)

Although strides are usually understood as the main exercise for quadriceps, the joints and muscle mass involved make it a much more complete exercise, including our hamstrings and glutes in the equation, especially if we perform them as in the video.

The choice to perform them by doing the back push-up responds to the reason for taking unnecessary stress off the anterior drawer of the knee joint.