FIT36 High Intensity Interval Training

FIT36® Fitness Blog Lowry

No Equipment? No Problem: 7 Fat-Burning, Equipment-Free Exercises

No Equipment? No Problem: 7 Fat-Burning, Equipment-Free Exercises

So, you can’t make it to the gym. We get it; sometimes it's difficult to sneak away. That is the beauty of HIIT; there are plenty of HIIT exercises that you can do without equipment.  

Low-Squat Sprint

Stand with your feet slightly wider than shoulder-width apart. Bend your elbows at your sides and have your palms facing forward. Next, you’ll lower into a squat position, stand on the balls of your feet, and sprint in place for 30 seconds. Go as fast as you can for a tough lower body workout.

Standing Wall Climbers

Stand with your feet hip-width apart, bend your elbows to your side and place your hands in front of your shoulders, and face your palms forward. Then, quickly alternate bringing your knees toward your chest — similar to high knees. As your knee comes up, extend the opposite arm over your head.


Begin in the plank position, then do a pushup. After pushing up reach your arm up to the opposite shoulder. Alternate your taps for 30 seconds.

Knee-In Pike

Get on the floor in the forearm plank position. Bring your knees to your chest, while lifting your hips into a pike position.

Table Saw

Sit on the floor with your knees bent, feet flat and your arms placed beside your hips. Lift your hips a few inches off the floor. Then move to a tabletop position while extending your leg diagonally up and down while reaching your opposite hand to touch the extended leg.

Ladder Hop

Imagine there is an agility ladder on the floor, get down in a plank position with your hands placed just outside the ladder. Hop both feet to the first rung of your ladder and then back. Next, hop to the second rung and back, and finally hop to the third rung and back.

Pencil Squat

Stand up straight with your arms above your head. With your feet shoulder width apart jump straight up in the air, when coming down move all the way to a squat position touch your fingertips to the floor between your feet.

Perform each of these exercises in sets of 30 seconds for a full workout. If you can’t make it to your FIT36™ training session, you can still get a good workout. If you haven’t experienced a FIT36 workout, find a studio near you at

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