Forget treadmills – this quick no-equipment home workout is all your need to burn calories

Haven't got gym equipment but still want a full-body workout? Try this home workout

How to shift stubborn fat
(Image credit: Getty Images)

We agree – it can be extremely challenging to find time to work out when there are a million other things to do at home, including cooking, cleaning, the actual work people pay you for etc. But you must work out to keep fit, and this 20-minute full-body workout can help you stay in shape (and burn calories) in the most time-efficient way possible.

Adding HIIT (High-Intensity Interval Training) routines to your fitness schedule provides extensive rewards such as boosting your excess post-exercise oxygen consumption (EPOC), where your body will continue to burn calories post-workout as it replenishes muscle proteins and revives your energy levels. Another benefit is cardiovascular health and boosting your VO2 max, which measures the maximum amount of oxygen your body can consume during exercise.

In this video, British national treasure Joe Wicks shows us 10 exercises to be completed for 35 seconds each with a 25 seconds rest that can be completed with no gym equipment except for an exercise mat for comfort and stability. The exercises are as follows:

  • Walkouts 
  • Reverse lunges (Right leg)
  • Reverse lunges (Left leg)
  • Bear crawl leg raises – this one is a killer!
  • Push-ups
  • Half burpees
  • Squat hold 
  • Lunge lunge squat 
  • Truffle shuffle 
  • 4 running men and 2-star jumps

Once you've done with this workout, check out this four-circuit full-body HIIT workout to build functional muscles. Feeling confident enough to take your HIIT classes to another level? We recommend trying this ultimate HIIT workout – the article also contains nutritional advice. If you're really keen on using a treadmill for home workouts here's a treadmill HIIT workout for you. 

Haven't got a treadmill yet? We can help you with that! Here is a list of the best folding treadmills, in case you haven't got an awful lot of space at home. Or if you're on the budget, check out the best cheap treadmills – there is no shame in picking a cheaper model, especially since they are almost as good as pricey models.

For the techy people among you, who like to analyse their fitness metrics and build on your progress, investing in one of the best Fitbit devices we’ve reviewed and ranked this year could help you achieve this.

Meg Walters
Freelance journalist

Meg is a British-Canadian freelance writer based in southeast London. She can usually be found writing about classic films, rom-coms, period dramas, TV, Millennials, pop culture, books, style, lifestyle and fitness. Her writing has appeared in Cosmopolitan, Refinery29, GQ, Stylist, The i, i-D, Little White Lies, Insider and more.