Wellness: No-Equipment HIIT Workout by MB Harper

At Visual Therapy, we’re all about Mind, Body, and Soul. As we work with clients to line up their optimal wardrobes and help them to be the best version of themselves, we’re huge believers that it’s not the dress, but what’s in the dress that matters. And even though clothes can help you feel like a movie star, there’s something that needs to be taken care of first on a deeper level. Welcome to “Wellness Wednesdays”: our weekly feature to bring you tips for a healthy, whole and fulfilled life.

mbharper workout

Boutique fitness classes like SoulCycle and The Class have become a social thing to do. They’re fun, they’re effective, and they seem to work not only your body, but also your mind. Doesn’t get better than that! But the reality is, with $32-28 per class, it can get quite expensive.

While we do believe that it’s a worthy investment, know that you always have the option of doing your own workout–without fancy equipment or a personal trainer. Here, NYC-based Australian lifestyle blogger Monica Bestek shares a simple workout that works your whole body and can be done with no equipment.

First seen on Zanita.com.

Creating new and exciting workouts take time and effort and sometimes you just don’t have the inspiration to come up with something motivating.

Today’s session is a full body workout (they’re my favorite) but it focuses more on your legs, butt and abs. If you don’t have access to a gym that’s ok, this workout can be done almost anywhere!

If this is your first flurry into the world of quick, fast paced circuits – fear not! Go at your own pace and get your heart pumping… oh and don’t forget to feel the burn. If you’re sore the next couple of days, that’s good it means you trained hard! Do some light cardio such as walking to help recover and get ready for session two.

Tip 1: Get prepared!

Have your water bottle filled and ready. Grab your yoga mat, medicine ball and weights so you can transition from one exercise to the next easily.

If you don’t have access to a gym, find an area with a knee height wall or bench and enough room to warm up.

Tip 2: Just keep going!

It’s going to be hard BUT, go as fast as you can without resting. It’s only a short one, so to get the most bang for your buck, you need to push it.

Workout 1.0

500m warm up on the Rower

50 to 10 Walking lunges holding weight above head (5kg or 10kg) – Using a weight plate or dumbbell, lift it over your head and step into a lunge. Coming out of the lunge, make sure you keep your back straight with chest and head up – maintain balance by keeping the weight straight down the centre of your body as you step forward with the opposite leg into the next lunge. Continue until you finish the reps.

15 Burpees – Start in a standing position with feet shoulder width apart. Lower yourself into a squat and lean forwards to put your hands flat on the floor.  Kick your legs back in one go into a push up position. If possible, do a push up. Then jump your feet back in to the squat. Then jump up with hands above your head. Repeat.


Workout 1.1 

20 Box Jumps – Stand shoulder width apart in front of a box with your arms up ready to jump. Squat down into a quarter squat and jump up on to the box. Stand up on the box activating (squeezing) your bottom. Jump or step back down. Repeat

10 Medicine Ball Slams – Stand slightly wider than shoulder width apart, toes pointed slightly outwards with the ball between your feet. Squat down and pick the ball up while keeping your back straight and sticking your bum out. Drive up through your heels as you raise the ball up and over your head. Slam the ball back down (imagine you’re smashing a watermelon) into the ground as you squat down. Admire your handy work, pick the ball up and repeat.

50 Mountain Climbers – Place hands flat on the floor, shoulder width apart. Straighten out your body into a plank keeping your bum and stomach tucked in. Bring your left knee to your chest and return to your starting position then bring your right leg to your chest. Repeat this as fast as you can.

10 Sit-ups  – Lay down with knees bent and feet flat on the floor. Place your hands on your thighs and curl up as you reach your hands over your knees. Pause at the top and return back down slowly with control.


If you don’t have access to a gym
 or you’re missing some of the equipment use the modified workout below:

Workout 1.0   

3-minute jog or skipping

50 down to 10 walking or stationary lunges (bodyweight)

15 Burpees


Workout 1.1 

20 Box Jumps or jumping squats

10 push-ups

50 Mountain Climbers

10 Sit-ups


Remember to stretch, breath and smile! #TheHarperMovement


mbharper workout