5 Calorie-Crushing No-Equipment Exercises

No more treadmill! Get your heart racing with these bodyweight moves.

You don’t need a treadmill to get your cardio done. HIIT workouts done with bodyweight cardio moves are much more effective at burning calories. HIIT, or High-Intensity Interval Training, is all about pushing your body to the limit for short bursts. These are the high-intensity intervals, which are interlaced with short recovery periods where you can either rest or perform a low-intensity move.

In this workout, you’ll use five calorie-crushing no-equipment exercises to get your heart racing. The exercises are all bodyweight cardio moves that challenge your muscle as they rev up your heart. This boosts your metabolism so you continue to burn calories throughout the day, even after you’ve left the gym.

What You’ll Need: A gym timer (Gymboss is a free to download app)

What to Do: Perform each exercise for 40 seconds, then rest for 20 before moving on to the next. Take a 1-2 minute break in between rounds.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Move up a level when you feel your current level is no longer challenging.

1. Squat Jumps
2. Mountain Climbers
3. Burpees
4. Walking Lunges
5. Skaters

Squat Jumps:

Mountain Climbers:


Walking Lunges:


Let us know how the routine worked out for you! Leave a comment below about this article or anything else on the site.

This post may include affiliate links.

Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia