Popsugar Health & Fitness Hiit Workouts 30-Minute HIIT Workout For Small Spaces This No-Equipment, 30-Minute HIIT Workout Can Help You Burn Major Calories From Home 19 March 2020 by Colleen Travers View On One Page Photo 3 of 5 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 3 Superman to Plank Start by lying face down on the ground with your arms and legs extended. Move into a superman position, lifting your arms and legs several inches off the ground, as you form an elongated "u" shape with your body. Engageing your core, use your arms to get into a low push-up position. Extend your arms fully into a plank. Hold for three seconds and return to superman position, holding for three seconds. Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you're on. Previous Next Start Slideshow HIIT WorkoutsBodyweight WorkoutsCardio30-Minute WorkoutsStrength TrainingWorkouts