HIRT Workout….No Equipment…..No Problem

Not a lot of talk today folks.

Just a killer HIRT workout for those people who find themselves without any fitness equipment.

Superset # 1

1a. Speed Squats – 5 sets of 20 reps

1b. 1 Leg Deadlift – 5 sets of 5 reps per leg (moderate speed – feel the stretch)

Note – I prefer to do the negative/lowering portion of this exercise slower


Superset # 2

2a. Body Weight Row – 5 sets of 8 reps (table, tree, swing set, railing, etc)

2b. Push-Ups – 5 sets of 5 reps


Superset # 3

3a. Step Ups – 5 sets of 10 reps per side

Note – Use stairs or chair or bench to replace the bench

3b. Bodyweight SkullCrushers – 5 sets of 5 reps

Note – Use stairs or chair or bench instead of the gizmo used in the video


Superset # 4

4a. Spiderman Lunge – 5 sets of 5 reps per side

4b. Hip Bridge – Dynamic – 5 sets of 20 reps



The Rules

  • No rest between sets
  • 60 seconds rest between supersets
  • Workout lasts for 45 minutes. If (you finish all 4 supersets in less than 45 minutes…start over at superset #1
  • Mix up the order of the supersets from workout to workout.

Print (pdf) version


  1. Doug,

    As I related to you in an e-mail, I’m a 62 year old male who is trying to lose weight and get into better shape to better enjoy life. I’ve been following your post on HIIT and diet with great interest.

    To date I’ve lost ~18# in the last 9 weeks and am currently at 200# @ 5’8″. This has been through restricted calories (~1500 daily) and eating better food.

    Is there a prefered method of combining HIRT, HIIT (anerobic) and HIIT (aerobic). at the moment I’m just rotating what I one day to the next to get 2 workouts of each per week with a day off.



  2. Hi Dave,

    The current set-up is obviously working for you.

    What I would suggest is:

    – Switch up the order of the HIIT (anaerobic), HIIT (aerobic), HIRT workouts every few weeks – Monday shouldn’t always be your HIRT day
    – Switch up the exercises used in the HIRT & HIIT anaerobic every 3-4 weeks
    – Switch up the rep schemes used in the HIRT & HIIT anaerobic every other workout – 1 workout do 3-6 reps, next workout do 15-25 reps
    – Every 4-6 weeks, skip all of these workouts and replace them with long, slow cardio, yoga, pilates, swimming, sport, etc…

  3. Most of these videos are still using equipment. Would love to see examples without using any equipment at all.

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