No jumping, no equipment, just a 30-minute full-body workout to burn calories fast

This apartment-friendly workout will engage your entire body in a variety of ways as you burn plenty of calories

Woman performs a push up
(Image credit: Getty)

Not all exercise needs to involve using equipment such as weights and machines to help you reach your fitness and body goals. In fact, you can target your entire body with bodyweight exercises that require no equipment, or any jumping for that matter.

Many of the best workouts for arms or best glute exercises are made up of bodyweight moves. Weights are just added in to increase the challenge and intensity of these exercises. But for this short routine, you just need something padded to workout on for protection and stability, like one of the best yoga mats, which come in a variety of thicknesses to suit your needs.

Maddie Lymburner, or MadFit (opens in new tab) as she is known online, has created this 30-minute full-body HIIT routine with no jumping involved. This will arrive as good news for all those burpee loathers out there or for anyone who lives in an apartment and aims to make minimal noise when working out from home.

You will perform each exercise for 45 seconds and follow this up with ten seconds rest between each move. Take note of Lymburner's audio tips as you move through the routine as she offers advice on holding correct form during each exercise. This way you can learn how to feel the burn in the right muscles and boost your results.

Watch MadFit's 30-Minute Bodyweight Workout

High-Intensity Interval training involves working on an exercise as hard as you can for a set period of time followed by shorter rest periods. The structure helps people burn lots of calories in a short amount of time and this efficiency is just one reason why HIIT is such a popular form of exercise for weight loss. 

Research published in the Journal of Strength and Conditioning Research (opens in new tab) compared the volume of calories burned during 30 minutes of HIIT compared to 30 minutes of resistance training, running, and cycling. The results revealed that the HIIT workout burned 25-30% more calories than the steady-state workouts did.

However, you shouldn't rule out including other forms of exercise in your fitness regime. Activities like weight lifting can result in similar benefits to HIIT, such as increasing your metabolic rate, and the more muscle your body carries the more energy your body burns. 

Staying consistent is the hardest battle when working toward new physical goals. So it's worthwhile mixing up your workout styles throughout the week. That way you are less likely to lose motivation or tire of the same old workout moves. 

If you have more questions about the ins and outs of topics like weight loss and exercise then you keep reading to unravel the cardio vs weights debate or uncover weight loss vs fat loss: what’s the difference?

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.