No gym? No motivation to leave the house? No need. You can do this full-body HIIT workout anywhere you want, and you can do it in less than half an hour.

We turned to Shape for the ultimate home workout that is guaranteed to make you sweat. You don’t need any equipment, you don’t need to go anywhere (unless you want to – you could totally do this in a park), and you don’t need anyone to help. This high intensity workout is designed to work your upper body, lower body, core and put you through cardio as well, putting you through your paces this fine Saturday morning. Our recommendation is to do it first thing in the morning and then treat yourself to a delicious, well-earned breakfast (yum).

How it works: Do each exercise all-out for 10 seconds, then run (in place, or around your area) for 50 seconds. Repeat, alternating between an exercise and running. When you complete the set, rest for 50 seconds before moving onto the next one.

Set 1:

Quarter Squat

Knee Push-Up

Quarter Squat Jump



Set 2:

Reverse Lunge

Triceps Dip

Switch Lunge

Elbow Crunch


Set 3:


Plank Punch

Mountain Climbers

Body Scissors


Set 4:

Lateral Lunge and Touch

Forearm Downward Dog

Lateral Lunge Skip

Reverse Crunch


Set 5:

Plank Walk-Out

Back Extension

Plank Jack

Single-Leg V-Up


Feature image: bruce mars from Pexels