Cardio for Women

4 No-Gym HIIT Workouts

These four “no-gym” workouts will keep you on track to accomplish your fitness goals no matter your location.

For those who find themselves always on the go, it can be hard to stick to effective workouts in order to stay fit — especially when you’re used to completing them using a cardio machine or weights. No need to worry, though: Jen Jewell, fitness enthusiast and Cellucor ambassador, has created four “no-gym” workouts (below) that will keep you on track to accomplish your fitness goals no matter your location.

Workout #1: Outdoor Travel Workout

Wide stance jump squat at home workout

Take on each exercise for 30 seconds, back-to-back, for one full set, then walk or jog for two minutes. Repeat for a total of three to five rounds.

Walking Lunges

Push-Ups (using a bench, table or chair)

Wide-Stance Jump Squats

Dips (on a bench or chair)

Step-Ups (onto a bench, table or chair)

Bodyweight Sit-Throughs

Workout #2: Hotel Room HIIT

Jumping jacks set at home workout

Run through each exercise for 30 to 45 seconds back-to-back with a one-minute rest after a full round.


Toe Taps

Jumping Jacks

Jump Squats

Push-Ups to Side-Plank Rotation

Side-to-Side Squats

Plank Jacks

Workout #3: Hotel Room HIIT

High knees in place at home workout

Complete each move five times through with a one-minute rest in between.

15 Burpees

30-Second High Knees

15 Push-Ups

15 Jump Squats

30-Second Bear Crawls (two forward and two back)

Two-Minute Jump Rope (modification — run in place)

30-Second Bodyweight Sit-Throughs

Workout #4: 20-Minute HIIT Workout

Jump rope at home workout

Perform each exercise for 30 seconds back-to-back without rest. After one round, rest for one minute and repeat until you’ve hit the 20-minute goal.

Jump Rope (modification — run in place)

Spider-Man Push-Ups

Reverse Lunges

Mountain Climbers

Jump Rope

Side Lunges

Modified Push-Ups With Alternating Single-Arm Forward Reach

Jump Rope

Sliding Leg Curls on the Floor

Bear Crawls

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