No-Equipment HIIT Workout

How the time flies. With summer right around the corner and spring zipping by, it’s starting to feel like you barely have time to fit it all in. It’s that time of year (we hear you, so many weddings, graduations, concerts and recitals on the calendar), it can be hard to fit in your usual workout, especially if you find yourself off your routine and out of town.

Dr. Jenni Bruning Brown, owner of Fly Fitness, has a go-to workout that she uses on all her trips or when she’s short on time– a no-equipment HIIT workout. All you need is motivation and the willingness to move, she says.

“No matter where you are, or how much time you have, you have to make time to sweat a little, every day.” Jenni says that no matter where she is, she tries to move – doing lunges at the airport, tricep dips on a park bench, or walking or running to see a new city she visits. “Usually, I devote a minimum of 20 minutes to sweating, but if you can get more, go for it,” she recommends. She says the workouts she uses are perfect for times when you don’t have a lot of time. If you aren’t so time-crunched, double up or just add more time and reps.

HIIT Limited space workout:

Begins with either running, or jacks in place to get her heart rate up. After about 2-3 minutes of warmup, start intervals where you push yourself as hard as you can, going all out for 30 seconds to 60 seconds. Repeat each exercise 4 times.
1. Jump squats
2. Plank alternating opposite knee to chest (like a slow mountain climber)
3. Burpees with pushup
4. Lunge jumps (or static lunge touching ground to modify)

Park, town or city workout:

While walking or running, follow the acronym STOP. Whenever you see a park or bus bench, stop and perform the following exercises for 1 minute each. Keep moving for at least 20 minutes. If you can’t find a bench, pick something that you know you’ll see on your walk or run and stop every time you see one, repeating the exercises and replacing the step ups with high knees.

S – Step ups (or high knees)
T- Tricep dips
O- one leg lunge (lunge with 1 leg behind)
P –push ups

High-intensity interval training is a great way to get your maximum burn with a limited amount of time and without needing a ton of exercise equipment. Next time you’re on an extended vacation, add a short no-equipment HIIT workout to your itinerary to bring your routine on the go.