The Fast and Easy Workout You Can Do Anywhere

The Fast and Easy Workout You Can Do Anywhere 

I’m sure you’ve heard it before, but I’m going to say it again, high-intensity interval training, or HIIT, is one of the best training methods you can utilize to torch a lot of calories in a short amount of time. For me especially, when I’m trying to cut some of my fluff, my body responds very well to HIIT training. And, you don’t always need equipment to effectively execute it.   

Here’s a quick deconstruction of what HIIT is. 

It is intervals of max or high intensity followed by quick rest or recovery phases. You want to bring your heart rate up nice and high, and then let it recover by allowing it to come back down to a comfortable beat. HIIT is typically efficient when performed between 20-30 minutes. The intervals can vary in any amount of time, really. For example, 20 seconds on/ 10 seconds off, 30 sec/ 15 sec, 1 min/ 30 sec, 1 min/ 1min, etc. 

Another perk of HIIT training is the afterburn. Performing HIIT training keeps the metabolism revved up hours after you complete your training which keeps the body burning calories. Whereas in steady state training, this is keeping a lower consistent heart rate throughout the duration, we typically only burn those calories while performing.

What To Know.   

It’s important to get some variation in your exercise regimen and shock the system to continue to see progressive results. Our bodies are machines, and they adapt pretty well. And sometimes we don’t always have an hour or two to get that full gym workout in. Life is happening and fitness is just a part of it. I know we’re all super busy, lacking the amount of time we think it takes to be fit, especially with all the holidays rolling through now. Does a short and effective workout sound good to you? 

One of my favorite types of HIIT when I’m in a time crunch and can’t make it to the gym, or I just want to stay in the comfort of my own home, I do Tabata. This is a variation of HIIT that was getting some spotlight on the trends forefront for a hot minute but believe me, this form of exercise is still incorporated regularly into my routine. Talk about a sweaty hot mess in no time. Tabata requires no equipment, it can be performed in any amount of space, and you get to choose your exercises. It’s a full body type of workout that combines 20 seconds of intense bursts of exercises with 10 seconds of rest in four-minute rounds. There are so many different types of moves you can incorporate into a Tabata routine, that you’ll never get bored with this workout. The variations are endless. And because you have to the power to control those exercises, this method can be modified for any level. Work at your ability.  

Here is a sample Dani-style 20-minute Tabata routine: 

  • 20 seconds on, 10 seconds off 
  • 20 seconds full out, high intensity when performing each exercise 
  • 10 seconds rest between each exercise 
  • Repeat each circuit for a second time 

Total of 4 minutes per circuit 

Allow yourself one full minute rest between each circuit, therefore each circuit ends up being a total of 5 minutes with rests  

Four circuits = total of 20 minutes 


  1. Circuit 1 
  • High Knees 
  • Mountain climbers 
  • Push-ups 
  • Speed skaters 

2. Circuit 2 

  • Jumping jacks 
  • Squats 
  • Jumping Lunges 
  • Burpees 

3. Circuit 3 

  • Push ups 
  • V-ups 
  • Curtsy lunges 
  • Jump rope 

4. Circuit 4 

  • Bridge up downs 
  • Triceps Dips 
  • Plank jacks with push up 
  • Jumping squats  

Getting into shape doesn’t mean you have to sacrifice hours in your day to see results. It’s about being efficient with the time you have and consistently putting in that time. I guarantee this 20-minute, no equipment, do anywhere, fast and easy workout will have you sweating in no time!


Article Courtesy Of: Dani Capanna, MS, DTR, CDM, CPT