facebook instagram pinterest search twitter youtube whatsapp linkedin thumbup
HIIT Workout Plank

HIIT Workout You Can Do at Home – No Equipment Needed

This at-home HIIT workout forces you to train at your maximum effort in short bursts of time. High-intensity interval training like this shocks your metabolism into high gear, torches calories, burns body fat, and sculpts lean muscle mass.

Like many of us, ISSA-certified personal trainer Daphnie Yang loves running outside, but she knows that while a long, easy-paced run may be good for her mind, body, and soul, the most effective way to burn calories and get super strong is to HIIT IT!

Ready to give it a go? Try this Tabata-style descending at-home HIIT workout, created by Daphne Yang – and prepare to get seriously sweaty.

WHy Try A Descending Interval Workout?

A typical Tabata interval includes eight rounds of ’20 seconds on, 10 seconds off’. Tabata training is great for sprinting, cycling, high knees, and jumping jacks, but when it comes to more complex, creative total-body movements, like burpees or other combination movements, 20 seconds isn’t enough time to get the heart rate into the crazy high zone.

The descending interval is a more challenging option that targets more muscle groups during each interval, sculpting the body and simultaneously melting away fat.

Each interval is only around eight minutes long, and burns up to 140 calories per interval.

How to Do a Descending HIIT workout?

Here’s the gist:

  1. Pick your favorite burpee, jump squat/lunge exercise, and plank variation.
  2. Perform the burpee exercise for 60 seconds, rest for 10 seconds.
  3. Do the jump squat/lunge exercise for 45 seconds, rest for 10 seconds.
  4. Perform the plank variation for 30 seconds, then rest for 10.
  5. Repeat for a total of 3 rounds.

example 1: Descending HIIT workout

  1. 60 seconds of burpees
  2. 10 seconds rest
  3. 45 seconds of jump lunges
  4. 10 seconds rest
  5. 30 seconds of mountain climbers
  6. 10 seconds rest

Repeat for a total of 3 rounds.


  1. 60 seconds of burpees with tricep pushup
  2. 10 seconds rest
  3. 45 seconds of skater jumps
  4. 10 seconds rest
  5. 30 seconds of plank jacks
  6. 10 seconds rest

Repeat for a total of 3 rounds.

If you liked this post, don’t forget to share so that others can find it, too.

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

Sign up and get 10% off your first order