Interval training at home without equipment – an example of an exercise series

Easy, fast, and effective full-body interval training. It improves conditioning, allows you to burn fat, and shape the body. Do it 2 to 3 times a week.

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Interval training, or rather HIIT (High-Intensity Interval Training), consists of interlacing short stages of very intense effort with stages of moderate effort. During intensive work, the body is forced to raise the heart rate to the upper limits, which then decreases as the intensity changes.

The goal is to reach the maximum effort heart rate, which is calculated according to the formula: 220-age. During interval training, an oxygen debt is created, which the body pays off by accelerating the metabolism and burning calories for several hours or even a day after the exercise.

Interval training can be done at home without any equipment. The exercises are performed using your own body weight. Beginners and advanced people can do them. The whole training takes only about 25 to 30 minutes. It consists of 3 stages: the warm-up, the appropriate part, and the recovery phase, i.e. the cooling of the body and the stretching exercises.

1- Warming up before interval training

The pre-workout warm-up should involve all muscle groups. This should take about 5-7 minutes. An example of a warm-up:

  • jogging in place – 1 minute,
  • circulation (shoulders, arms, hips) – 1-2 minutes,
  • splashers – 1 minute,
  • boxing run (with straight punches) – 1 minute,
  • simple stretching exercises – folds, torso twists – 1-2 minutes.

2- Interval training plan without equipment

The entire training cycle should be repeated 2-3 times for beginners. Advanced individuals can do the entire cycle 5 or more times.

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In the time allotted for each exercise, perform as many repetitions as possible. Then move on to the next exercise without a break. The break occurs after all exercises are completed. Over time, you can increase the length of the intervals, shorten the breaks and – increase the number of cycles.


  • splashers – 25 seconds,
  • squats – 25 seconds,
  • burpees, or fall-apart – 25 seconds,
  • push-ups for women or men – 25 seconds,
  • break – 60 seconds.

3- Cooling down, stretching exercises

After completing interval training, make sure your heart rate is calmed, your muscles are relaxed, and you transition smoothly from intense exercise to rest. To do this, you can do some stretching and cool-down exercises – spend about 5-7 minutes doing this.

Examples of exercises:

  • Stand lightly astride your back. Raise your arms, stand on your toes and stretch your arms out strongly.
  • Stay slightly straddled. Bend your right arm at the elbow and bring it behind your head, placing your hand between your shoulder blades. Grasp your elbow with your left hand and press lightly. Do the same with your other hand.
  • Stay slightly straddled. Extend your right arm straight out in front of you, keeping it parallel to the ground. With your left hand, take the elbow of your right hand and gently pull it toward your chest. Keep your right-hand parallel to the ground at all times. Do the same with your other hand.
  • Stand with your feet wider than hip-width apart. Make a few forward bends.
  • Take a few deep breaths and exhale – raising your arms as you inhale and lowering your exhaled breath.
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