Whether you’re traveling over the next week or two and won’t have access to your normal workout space or you’re just stuck inside due to the rain, snow, or chilly temperatures, as always, there’s no real excuse to skip your workouts.
I’ve put together seven super effective workouts you can do even if you’re stuck in your parents’ basement (or in my case, their garage), are in a hotel room, or just don’t have any equipment available to do a workout. Each of the workouts can be done with very minimal or no equipment and take very little space.
And if noise is a concern, you can always substitute any jumping exercises with non-jumping ones (for example, substitute air squats for squat jumps). This is extremely helpful if you’re on the top floor and your neighbors like to yell at you, or if your family doesn’t understand all the racket you’re making and you can’t get them to work out with you.
Here are seven indoor-friendly HIIT workouts to get you through the cold weather:
Badass Apartment-Friendly HIIT Workout
Workout equipment:
Workout type: 12 minute</h3
Timer setting: 18 x :10 x :30
1. Air squats
2. Handstand push ups OR Pike push ups
3. Walking lunges
4. Elevated push ups
5. Side lunges
6. Twisted hanging knee raises *
*Substitute with Medicine ball twists if you don’t have a doorway pull up bar.
16-Minute Apartment-Friendly HIIT Workout
Workout equipment:
Workout type: 16 minute
Timer setting: 24 x :10 x :30
1. Squat jumps
2. Walking lunges *
3. Elevated push ups
4. Air squats
5. Side lunges
6. Medicine ball twists **
*You can do these in place if you have a limited amount of space.
**Use a heavy book or backpack if you don’t have a medicine ball.
Hotel Room HIIT Workout
Workout equipment:
Workout type: 12 minute
Timer setting: 18 x :10 x :30
1. Air squats
2. Elevated push ups
3. Step ups
4. Air squats
5. Mountain climbers
6. V ups
Totally Silent Ninja HIIT Workout
Workout equipment:
Workout type: 12 minute
Timer setting: 12 x :10 x :50
1. Air squats
2. Reptile push ups
3. Side lunges
4. V ups
Super Silent 12 Minute AMRAP Workout
Workout equipment:
Workout type: AMRAP
Timer setting: Countdown
Complete as many rounds as possible in 12 minutes:
20 Air squats
10 Diamond push ups
20 Side lunges
30 Medicine ball twists
10 Plank get ups
Apartment-Friendly Time Challenge Workout
Workout equipment:
Workout type: Challenge
Timer setting: Stopwatch
Repeat 5x:
20 Air squats
10 Dive bomber push ups
20 Walking lunges
5 Handstand push ups OR Pike push ups
10 V ups
Minimal Equipment Indoor HIIT Workout
Workout equipment:
Workout type: 12 minute
Timer setting: 18 x :10 x :30
1. Air squats
2. Dive bomber push ups
3. Side lunges
4. Pike push ups
5. Medicine ball twists
6. Plank get ups
WORK AS HARD AS YOU POSSIBLY CAN!
And happy holidays 🙂
– Krista
PS. All of these workouts are available on the 12 Minute Athlete app when you join as a Super Athlete. Find them under Workout Power Packs > Apartment Friendly Workouts.
Absolutely love your ideas and recipes.
I’d love to see more apartment friendly workouts! I’ll have to see if I can find these on the Android app!
This is very effective when you are out in the park by yourself or with family. No excuses saying no time for workouts. It is great to be out and breath fresh air while having fun with activity. Thanks so much for showing the technique and inspiration.
Love these ideas, thank you!!