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20 Minute HIIT Workout At Home | No Equipment Workout | Myprotein
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Feb 8, 2025
This upper body HIIT workout is ideal for keeping you on track even if you can’t get to the gym. It might be a quick 20-minute session with no equipment — but that doesn’t mean it won’t have you pushed to your limits! Personal trainer, Calvin Crooks, is here to make sure of that. Ready to feel the burn? ** See more from Calvin here: https://bit.ly/3qbJ6PK ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Subscribe to our channel: https://www.youtube.com/user/MyproteinUK Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list
View Video Transcript
0:00
calvin crooks here guys today we're
0:02
going to do an upper body hit workout
0:04
first workout we're going to do we're
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going to do shoulder taps we're going to
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work with 45 seconds on
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15 off i'm just going to demonstrate
0:11
quickly
0:12
all we're going to do is just touch on
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shoulders all right
0:15
big squeeze our core we're gonna start
0:17
in five four
0:19
three two let's go so all we're going to
0:22
do big squeeze your core
0:24
and we're just going to go diagonally
0:25
and touch our shoulders now if you want
0:27
to make it harder
0:28
you can add a push-up like so
0:31
okay now if you can't do a push-up for
0:34
whatever reason
0:35
then you could just go down like so and
0:37
then come up
0:38
all right so we have 25 seconds guys
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keep it up
0:44
love that 20 seconds keep it up big
0:47
squeeze your core feet together
0:49
perfect last 15
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make it work good
0:57
again guys if you want to go on your
0:58
knees come down like so
1:01
bring your body back up five seconds
1:05
and we're going to relax for 15 seconds
1:07
catch your breath next thing we're going
1:09
to do guys called an intro
1:11
so all we're going to do we're just
1:13
going to walk out like so
1:15
and then come up yeah so i'm going to
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demonstrate you guys from this way so
1:19
you can see
1:20
get a better angle all right so you're
1:23
just going to walk out
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push up come back up again if you want
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to make it harder
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add that push up
1:32
perfect again i'm going to do it without
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the push up
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just a simplified version okay
1:41
excuse me of course take your time you
1:43
should feel it burning on your shoulders
1:45
as i do already
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18 let's work
1:51
[Music]
1:53
that's it perfect
1:57
that's ten
2:02
that's five
2:04
[Music]
2:07
and 15 seconds now next thing we're
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going to do guys
2:10
our bicycles we're going to lay on our
2:13
back
2:15
all we're going to do our right elbow
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i'm going to try and touch our right
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knee
2:19
like so so hands behind your head and
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we're just going to go diagonally
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and we're going to twist perfect
2:28
40 seconds big twist big squeeze your
2:31
core
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take your time no rush 30 seconds
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[Music]
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love it
2:42
[Music]
2:46
i said now for whatever reason if you
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can't do it if you can't go all the way
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down
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then you can twist like so see how i'm
2:53
bringing my elbows
2:54
a bit closer to my body
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instead of going all the way around up
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to you as long as you do the exercise
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we're fine with
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then we're going to relax 15 seconds
3:08
next thing we're going to do our heels
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already on the floor
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sorry our heels are on the floor all
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we're going to do now is just heal
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touches
3:17
in five seconds so your shoulder blades
3:18
are going to be up
3:20
and we're going to touch our heels side
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to side
3:23
big squeeze your core make sure you're
3:24
squeezing your core at all times
3:26
big squeeze your core side to side
3:30
that's it 35
3:32
[Music]
3:37
perfect 28 seconds
3:46
that's it last 20 let's work keep it up
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notice ain't easy
3:53
15. should be looking straight up at the
3:58
ceiling
4:01
last five seconds well done big squeeze
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your core side to side
4:06
and relax we have 15 seconds next thing
4:09
we're going to do a leg raises so
4:10
you can have your hands out like so and
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bring your legs up
4:14
or the easier version you have your
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hands under your butt
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and you're just gonna lift your legs up
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like so okay
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gonna start get ready let's go
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45 seconds of work
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[Music]
4:31
now another alternative if you can't
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even do that put your hands together and
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all you're going to do
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is just push through through your legs
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if for whatever reason you can't do leg
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raises okay so i'm gonna show that again
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you do a few like so then a few
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with your hands under your body and if
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for whatever reason you can't do it for
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injury or anything else we're just gonna
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push through
4:58
last 10 seconds
5:02
that's it keep it up last three
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two one and relax now guys we're going
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to turn over
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we're going to do mountain climbers all
5:12
right so mountain climbers
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our hands are going to be up like so
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bringing our knees to our chest
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right so we have three seconds three two
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one big squeeze your core drive those
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knees into your chest
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perfect so again my right
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knee is going into my chest and then i'm
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alternating
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taking my time yeah so bring those knees
5:40
in 25 seconds let's go keep it up
5:45
and if for whatever reason you can't do
5:47
that and just merely hold a plank
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which one will be doing in the next
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exercise 15 seconds let's go
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that's it last 10. drive those knees in
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keep it up five four
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three two one and relax ketchup up
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next thing we're gonna do guys is plank
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as i explained before so now
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we're gonna be on to our elbows that's
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gonna be straight
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and our feet are gonna be together all
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right get ready
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three two one now we're going to be up
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in a plank position
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big squeeze your core
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now if you want to make it harder you
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can move your hips
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side to side like so okay
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if for whatever reason hurt your elbows
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or for whatever reason you can't do that
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then you can come up like so and hold
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the plank that way
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all right so 25 seconds let's keep it
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up big twist
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last 10.
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[Music]
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love that five four
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three two one and relax well done guys
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15 seconds back into our shoulder taps
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you want to add a push-up add a push-up
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i don't mind
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let's go five seconds get ready
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[Music]
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let's go big touch on your shoulders
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well done
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big squeeze your core perfect
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again if you want to add a push-up add a
7:32
push-up again if you want to go down to
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your knees
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go down to your knees make sure you're
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coming up big push
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all right 25 seconds keep it up
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that's it alternatively you can do two
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to the same side
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perfect you want to make it harder
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last 10 seconds let's go
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that's it last five four
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three two one and relax shake it off
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well done next guy is gonna be inchworm
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i'm gonna show you guys again from this
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way dresses up take your time
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and we'll be crawling out you'll feel
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this on your shoulders trust me
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let's go crawl out
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and crawl back up take your time
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again what you can do if you want to
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make it harder
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you could crawl out add a push up come
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back up into a tuck jump
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just if you want to vary things up
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make it a tad bit challenging more
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challenging for you
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last 20 let's go
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last 15.
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let's go don't quit on me last ten last
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ten let's keep it up
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perfect
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[Music]
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last five
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and relax guys on your back bicycles
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we have eight seconds and we're going to
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do some bikes
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remember the two of the alternative i
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told you guys that you can do
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if you can't go all the way around like
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so
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you can bring it in like so right
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let's go big twist
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35.
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[Music]
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good last 25.
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15 keep it up
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[Music]
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10 seconds
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[Music]
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5 four three
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two one and the last that's your best
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one
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next thing we got guys the heel touches
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again this is where you can really catch
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your breath and still do the exercise
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so we're gonna do in five seconds touch
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your heels side to side
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it's good exercise for your pain
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exercise for your core
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let's go 40 seconds side to side
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shoulder blades are up your shoulder
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blades shouldn't be down shoulder blades
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should be up chest should be up
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both side to side exquisite your core
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[Music]
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into your nose out through your mouth
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that's it
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25 seconds let's work
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[Music]
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keep that up 20 seconds
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last 15 let's work
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[Music]
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that's it left and right keep it up
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last five seconds keep good energy keep
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it up
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and relax next thing we got guys are
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mountain climbers
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again i'm going to show you guys from
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this angle now knees will be going into
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your chest
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we have five seconds so again
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hands shoulder width apart bring your
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knees in
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45 seconds let's do this
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that's it let's work come on drive those
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knees in
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big squeeze your core let's go come on
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all you got oh you got it's not easy
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trust me
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but again anything you want won't be
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easy
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keep it up 25 seconds halfway there
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that's it last 18.
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last 10. remember if you can't do a
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mountain timer i want you to come up
12:01
into a plank
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all right so we have five seconds
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and relax catch your breath next thing
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we got guys
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is a plank all right
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so again you can go onto your elbows or
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you can go
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all the way up like so if you can't do a
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full plank
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okay or you could go on your back like
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so i'll just show it one more time
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and you're pushing through so i'm going
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to do this for a couple of seconds
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this is the beginning level
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for your abs if for whatever reason you
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can't do a plank
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five seconds i'm going to turn over into
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the plank position
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three two one
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turn over 20 seconds
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again if you want to make it harder hip
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side to side
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last 15. let's go
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last ten
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five four three
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two one and relax guys last round come
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on stay with me
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last round let's go let's go almost done
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almost done so again like i said guys
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shoulder taps
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five seconds get ready
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let's do it it's really going to burn
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your shoulders
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let's go all the way up
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good work again if you want to add a
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push-up
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add a push-up push yourself last 30.
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only 30 seconds will work come on
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you want to go down onto your knees do
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your push-up
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spring back up i'll do that again
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do your push up spring back up
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you want to do two to the same side do
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that
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push yourself last ten
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that's it five seconds keep working
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three two one
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and relax hold on into your nose out
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through your mouth
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last 10 seconds inchworm guys let's do
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this
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five four three
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two let's go
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inchworm out coming back up perfect
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again if you want to add a push-up add a
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push-up
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you want to add a tuck jump at the end
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add a tuck jump at the end
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perfect last 25.
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[Music]
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perfect keep it up keep that energy
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it's the last round 18.
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[Music]
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keep that energy last 15.
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perfect
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last five four three
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two one and relax on your back guys
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bicycles
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[Music]
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big twists 10 seconds
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into your nose out to your mouth control
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your breathing
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three seconds big twist
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last round let's go push through it
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push through it you're almost done
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you're almost done with cow let's go
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big twist now guys remember
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if for whatever reason you can't do that
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bring those elbows in
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big twist let's go as long as you're
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twisting
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i don't care as long as you're in that
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twisted motion
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that's fine 20 seconds let's go
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give it up
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[Music]
15:53
last 15. perfect
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[Music]
15:57
10 seconds come on 10 seconds of work
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push
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5
16:07
and relax catch your breath
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into your nose after your mouth that's
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when we have the leg raises
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so again you have your hands out like so
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under your butt or you could also
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push through like so let's go
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so all the way up if you want to make it
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hard
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i'm gonna do that for a couple
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now or make sure your hands are under
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your butt
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for easier one let's go
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if you have any supportive hamstring
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injuries any injuries at all
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you can push through like so
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yeah that's it
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[Music]
16:57
last time heat that up
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big push
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[Music]
17:08
which means your call well done guys 15
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seconds
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we have heel touches big touch of our
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heels side to side
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seven seconds we're almost done
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let's keep it going three seconds three
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two
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one let's go side to side love it
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[Music]
17:28
touch those heels side to side shoulder
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blades up chest is up
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let's go work through it work through it
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last 30 seconds work through it come on
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we have two more of these and you're
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done two more of these you can do
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whatever you want after that
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let's go 25 just put the work in
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last 20 seconds good remember big
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squeeze your core
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going side to side touching your heels
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person last 10 seconds
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into your nose out through your mouth
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last five
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four three two
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one and relax we have mountain climbers
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so again make sure your knees are in and
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shoulder width apart
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again if you can't do it then you could
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just go into a plank position
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or you could even do a sit-up which i'll
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demonstrate in a minute all right let's
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go
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knees in reach your chest
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bring him in come on bring him in
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if you can't do that for whatever reason
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guys that's fine go into a plank
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position
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like so so i'm going to hold that for 10
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seconds those are doing mountain
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climbers
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keep it up that's perfect those who are
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doing plank
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that's fine those who can't do that as
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well that's fine just what are you doing
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a sit-up
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ten seconds
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knees and knees and easing knees in keep
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it up
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keep that pace
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that's it last five four
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three two one and relax
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guys last one of the day let's make it
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good we have planks
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so again guys there's two variations you
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can do it
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you can do it with your hands straight
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up or on your elbows
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i'm gonna choose the one on my elbows to
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start with let's go
19:25
on your elbows big squeeze your core
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again if you want to make it harder move
19:31
those hips side to side let's go
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keep it up if you want to make it harder
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again you can do a push-up plank
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that's fine if you can't do it for
19:39
whatever reason big squeeze your core
19:41
holding like so
19:43
all right into your nose out through
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your mouth
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last 20. let's go those are doing it
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like this well done
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so as you're doing the other variations
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well done live 15 and you're done let's
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go
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push last 10 seconds side to side let's
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go
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last eight five
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four three two
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one and relax guys well done
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well done guys well done that's great
20:15
perfect guys perfect
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guys thanks for joining me with my upper
20:20
body hit workout hope you guys have a
20:22
great time
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see you guys soon
20:28
that's all right
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