We are already on our way to the two years since the start of the coronavirus pandemic and if we have learned something in this time, it is that it is possible to train at home with or without material.

In this article we want to remind you and teach you a HIIT or high intensity interval training that you can do at home, without material and in just 15 minutes.

HIIT is an ideal training method to concentrate high intensity and density work in a short time so that very long training sessions are not necessary. Of course, if you dare with HIIT, remember that the intensity should be maximized so it is necessary to have an optimal level of physical condition not only to prevent injuries but to reach the performance standards that are required in this methodology.

Training design

Our training will be simple since it only consists of three basic exercises for which we will need a chin-up bar, a weight vest or backpack failing that, and some drawer or bench-type surface on which we can support our feet to do push-ups.

It will be a 15-minute AMRAP so we will have to do as many rounds as we can of the following and in the proposed order:

  • 5 pull-ups weighted with 5, 10 or 15 kilos
  • 10 push-ups with the feet elevated to about 20, 40 or 60 centimeters
  • 15 squats with weight of 15, 20 or 25 kilos
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If in any case you need to use less weight than proposed, there would be no problem.

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The first exercise we have to do is pull-ups. It’s important to understand that pull-ups are about more than just pulling up either way. The chin-up movement requires first depressing the scapulae, which already causes us to rise a few centimeters, and orienting our chest towards the bar. From there we must take this to her in a more than vertical, parabolic movement.

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The second exercise is the push-ups, which we will execute with more intensity because we will keep our feet elevated above the ground and our hands, which increases the percentage of our body weight that we must overcome.

Remember that the correct position of our hips is parallel to the ground and that the elbows should remain at about 45 degrees from our torso.


Finally we have the squats, which we will execute with a weight vest or with a heavy weight backpack. The fact of raising the arms in front allows us align our center of gravity, maintain balance, and achieve a more upright squat.

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Videos | Ninolift, CrossFit®