6 Minute No Gym HIIT Routine

This HIIT workout is AMAZING! This 6 minute, high-intensity, interval training (HIIT) workout will be just what you need to work off any extra ‘L B’s’ you may be carrying! I will walk you through each step of this workout. Equipment is optional and you only need a small space to perform!

We know that the most requested workouts should be short, challenging, but always training your brain to try something new. This workout is no different in that it can be completed in as little as 6 minutes from the comfort of your home. This routine consists of a mix between high-intensity plyo and toning. If you do this right, you will finish feeling accomplished and ready to take on the day- so grab your partner, roommate, friend, or anyone else who wants to do something good for their body today and have them join you!

Equipment + Overview

Workout Structure

  • Total 12 exercises- one minute rounds:
  • 30 seconds of plyo,
  • 30 seconds toning,
  • 10 seconds recover.
  • Six segments for a total of 6 minutes

Workout Details

Duration // 6 Minutes(recommended 3 rounds for a total of 18 minutes)

Type // Cardio

HIIT Routine Workout Step by Step //

  • Each move is 30 seconds each
  • High Knees
  • Squats with weights(optional)
  • Split Jumps
  • Tricep Dips with Medicine Ball
  • Jump Squats
  • Side Lunge with Medicine Ball
  • Long Jump
  • Ball throws
  • Mountain Climbers
  • Curtsey Lunge
  • Tuck Jumps
  • Side Arm Raises

Breakdown //

  1. High Knees
    Step 1 // Stand with feet hip width apart.
    Step 2 // Bring knee up, alternating between the 2 in rapid movement.
    For advanced version, bring arms straight up above the head.
  2. Squat
    Step 1 // Start with feet a little wider than hip width apart.
    Step 2 // Start squatting, bringing butt back as if you were going to sit.
    Step 3 // Stand back up and squeeze at top. Repeat.
    For advanced version, hold weights by shoulders while squatting.
  3. Split Jumps
    Step 1 // With one leg back and one in front, start in a lunge position.
    Step 2 // In one explosive movement, switch between legs, alternating lunges. Repeat.
  4. Tricep Dips
    Step 1 // Place feet on floor with medicine ball behind you and palms on top of ball.
    Step 2 // Press down on ball and push up. Repeat
  5. Jump Squats
    Step 1 // Start with feet a little wider than hip width apart.
    Step 2 // Squat, then push up and jump in one explosive movement.
    For modified version, squat without jumping.
  6. Side Lunge
    Step 1 // Grab medicine ball.
    Step 2 // Side lunge on one side, touch ball to foot, bring up and keep leg lifted.
    Step 3 // Repeat the same thing on the other side for 15 seconds.
  7. Long Jump
    Step 1 // Take one large jump forward.
    Step 2 // Take 2 smaller jumps back.
    Step 3 // Alternate, taking one jump forward and 2 jumps back.
  8. Ball throws
    Step 1 // Grab medicine ball.
    Step 2 // Throw ball directly above you, catch, and repeat.
  9. Mountain Climbers
    Step 1 // Start with hands on floor.
    Step 2 // Move feet rapidly beneath hips, alternating between feet.
  10. Curtsey Lunge
    Step 1 // Start with one side. Lunge leg behind and in front for a total of 15 seconds.
    Step 2 // Switch sides & repeat the same thing for 15 seconds.
  11. Tuck Jumps
    Step 1 // Start in a pushup position. Hop your legs to standing position. Jump.
    Step 2 // Repeat these movements rapidly, one after another, for 30 seconds.
  12. Side Arm Raises
    Step 1 // Bring arms up simultaneously up to shoulder height with 2-5 lb dumbbells.
    Step 2 // Bring down, bring back up and repeat.
    For modified version, do not use weights.

I know the workout may not come easy  which is why I’m sooo incredibly proud of you for sticking it out and finishing!

Inspire Yourself,