Are you looking for ways to get fit on a budget?  

Maybe you don't have enough money right now to pay for a monthly gym membership. Well, we've got a little secret for you: you don't need one! 

If you’re a student looking for ways to stay active while studying or working from home and you’re not sure where to start, don’t fret. We have got you covered. We've compiled a comprehensive list of workouts that you can do from home, and most of them require little to no equipment. To learn more, keep reading.

HIIT workouts 

Exercise performed at a high intensity for short bursts of time, followed by periods of rest or lower intensity exercise, is referred to as HIIT (high-intensity interval training). 

Several studies have shown that HIIT exercise can increase metabolic rate and strength and provide the same benefits as low and moderate-intensity aerobic training in a significantly shorter amount of time.

HIIT workouts are ideal for fitness beginners because they are quick and easy to incorporate into your daily routine. If you're not used to making time for the gym, you can start with short 15-minute HIIT sessions performed several times a week. You will begin to see great results in a short period of time, as long as you're consistent. 

So, roll out your exercise mat, choose one of the high-intensity workouts listed below, and get started!

HIIT workout for beginners 

Suitable for beginners, this short 9-minute HIIT workout will fire up your muscles and get your blood pumping in a matter of seconds.

As a beginner, 10-15 minutes of HIIT is an excellent place to start, and you can slowly increase the number of intervals for a longer workout as your fitness improves.

HIIT bodyweight workout

A 20-minute full-body HIIT workout that will certainly make you sweat! 

This HIIT workout can be done almost anywhere and requires no equipment. In this workout, you will find two different variations to follow: advanced and beginner, depending on your fitness level.

HIIT full body workout

A fun 20-minute HIIT workout to get you moving. This workout combines high-intensity strength training, cardio, and plyometric movements—an excellent workout for increasing endurance, strength, burning body fat, and overall cardio output.

If you find that some of the exercises are a little too difficult for you, feel free to follow the beginner modifications if you're not used to doing more intense workouts. 

HIIT circuit workout

This 25-minute HIIT workout includes exercises that will target every major muscle group. 

You’ll need to use a step and a weight for this workout. Just make sure you concentrate on performing the exercises correctly and choose a step height and weight that is suitable for you before getting started. 

Abs workout

A fantastic 10-minute ab workout that you can do whenever and wherever you like. Want to know the best part? You won't need any equipment or weights. 

Abdominal muscles are helpful for more than just getting that 6-pack look. Did you know that the abdominal muscles are essential and play a crucial role in respiratory functions such as breathing, posture, support of the spine, balance, and stability as well? 

You can do this home workout 2-3x per week to get those washboard abs you have always dreamed of.

Core workout

Another great 20-minute workout with no equipment needed for working out your core. 

Core exercises teach your pelvic, lower back, hips, and abdomen muscles to work together, and they are an essential component of a well-rounded fitness regimen. 

For the most part, core strength prevents you from completing or continuing an exercise. In fact, weak core muscles can lead to poor posture, lower back pain, and muscle injuries. The good news is that you can alleviate these issues and work towards a healthier and fitter body by improving the core. 

Yoga workout

A great 15-minute daily yoga routine for beginners.

If you have never done yoga or practiced any of the yogic postures or breathing exercises, then this is the video to get started.

Not only does yoga help you cancel out the fear, panic, and noise in your environment, but it can also improve flexibility and strength, help you stand up straighter, reduce anxiety, reduce lower back pain, and improve your sleep.

Pilates workout

This 20-minute full-body pilates workout can be done at home without any equipment!

When it comes to muscle strength and tone, Pilates is second to none. It is especially effective for the lower back, hips, abdominal muscles, and buttocks, which are known as the 'core muscles.' 

If you practice Pilates regularly, you’ll notice enhanced spine stability as well as improved muscular control of your back and body parts. Additionally, Pilates is excellent for developing muscular strength on both sides of your body, essential for overall balance.

Cardio workout

An excellent 30-minute cardio workout that's low impact and great for beginners. Perfect for fat burning.

The American Heart Association recommends adults get at least 150 minutes of moderate-intensity heart-pumping exercise per week or 75 minutes of vigorous-intensity exercise. 

Cardio will not only strengthen your immune system, allowing you to avoid the common cold or flu, but you will also increase your chances of living longer by improving your cardiorespiratory fitness.

Plank-based workout

Try this 8-minute effective plank workout which includes 30-second plank holds and some stomach-wrenching moves. 

This plank-based workout includes multiple plank variations which will tone your back, shoulders, buttocks, and abs. Be warned, though: you might be feeling this one for days! 

The plank strengthens your spine, rhomboids and trapezius muscles, and abdominal muscles, which results in a strong posture as these muscles grow stronger. Improving your posture can also help you recover from various ailments and prevent the onset of others.

Resistance training workout

Do you happen to have a resistance band lying around?

This 10-minute workout will teach you 20 resistance exercises and progressions that anyone, even beginners, can do. It targets every muscle group in your body and can help you get in shape quickly.

Aside from looking and feeling great, strength training has numerous benefits, such as increased strength, assistance in maintaining muscle tissue, decreased risk of injury, controlled body fat, and improved bone health.

Take advantage of the basketball court at Sunrise Village to get in a fun workout with friends too!