10 High-Intensity Interval Training Workouts for Home – POPSUGAR

What Is HIIT?

High-intensity interval training, or HIIT, is a type of workout that alternates between short bursts of intense exercise and brief recovery periods. The high-intensity portions should bring you to an anaerobic state, meaning you’re working so hard your body can’t keep up with its oxygen demand. Don’t worry, though: that’s the point! You’ll recover during the low-intensity periods and repeat the cycle throughout your workout.

Benefits of HIIT Workouts

There’s a reason HIIT has become so popular. The benefits of HIIT workouts are significant and numerous, including:

• Increased Calorie Burn: HIIT workouts torch calories and boost your metabolism, both during and after your workout. That’s thanks to the afterburn effect — your body continues burning calories post-workout as it recovers.
• Improved Cardiovascular Health: HIIT is a fantastic way to improve your heart health. The intense bursts of exercise strengthen your heart and improve its efficiency.
• Enhanced Endurance: Regularly engaging in HIIT workouts can significantly boost your endurance, enabling you to work out harder and for longer durations.
• Time-Efficient: One of the greatest advantages of HIIT is its efficiency. You can reap significant fitness benefits in a shorter timeframe compared to traditional steady-state cardio.
• Versatile and Adaptable: HIIT workouts are incredibly versatile. You can tailor them to your fitness level, preferences, and available equipment, making them suitable for almost anyone.

10 HIIT Workouts to Do at Home

Ready to experience the power of HIIT? Here are 10 effective workouts you can do right in your living room:

Workout 1: Bodyweight Blast

This workout requires no equipment and can be done anywhere. Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds total.

1. Burpees
2. High Knees
3. Squat Jumps
4. Push-Ups
5. Mountain Climbers
6. Plank

Workout 2: Jump Rope Mania

Grab your jump rope and get ready to sweat! Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 4 rounds total.

1. Basic Jump Rope
2. Jump Rope High Knees
3. Jump Rope Butt Kicks
4. Jump Rope Side Swings
5. Jump Rope Sprints (fast as possible)

Workout 3: Stairway to Fitness

If you have stairs at home, put them to good use with this challenging workout! Perform each exercise for 30 seconds, followed by a 30-second rest. Complete 5 rounds total.

1. Stair Runs (up and down)
2. Incline Push-Ups (using stairs)
3. Triceps Dips (using stairs)
4. Stair Jumps (two at a time)
5. Bulgarian Split Squats (using stairs)

Workout 4: Resistance Band Blitz

Resistance bands add an extra challenge to your HIIT workouts. Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds total.

1. Banded Squats
2. Banded Glute Bridges
3. Banded Chest Press
4. Banded Rows
5. Banded Bicep Curls
6. Banded Triceps Extensions

Workout 5: Full-Body Fusion

This workout combines bodyweight exercises with short bursts of cardio. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 4 rounds total.

1. Jumping Jacks
2. Squats
3. Push-Ups
4. Mountain Climbers
5. Burpees
6. Plank

Workout 6: Core Crusher

Get ready to feel the burn with this core-focused HIIT routine. Perform each exercise for 30 seconds, followed by a 30-second rest. Complete 5 rounds total.

1. Crunches
2. Leg Raises
3. Russian Twists
4. Bicycle Crunches
5. Plank (forearm or high)
6. Hollow Body Hold

Workout 7: Tabata Inferno

Tabata is a specific type of HIIT that involves 20 seconds of intense work followed by 10 seconds of rest. Choose four exercises and perform 8 rounds of each, totaling 4 minutes per exercise. Rest for 1 minute between exercises.

Exercise Ideas: Burpees, Squat Jumps, Mountain Climbers, Push-Ups, Sprints, Jumping Jacks, Kettlebell Swings

Workout 8: Yoga HIIT Flow

This workout combines yoga poses with high-intensity bursts for a unique and challenging experience. Perform each exercise for 30 seconds, followed by a 30-second rest. Complete 5 rounds total.

1. Chaturanga Push-Ups
2. Downward Dog to Plank
3. Warrior III to Standing Split
4. Chair Pose Pulses
5. Boat Pose to Low Boat
6. Crow Pose (hold as long as possible)

Workout 9: Cardio Kickboxing Combo

Unleash your inner fighter with this high-energy kickboxing routine. Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds total.

1. Jab Cross Combo
2. Roundhouse Kicks (alternating legs)
3. Hook Punch Combo
4. Front Kicks (alternating legs)
5. Jump Squats
6. Burpees

Workout 10: AMRAP Challenge

AMRAP stands for as many rounds as possible. Set a timer for 20 minutes and complete as many rounds as you can of the following circuit:

• 10 Burpees
• 15 Squats
• 20 Mountain Climbers
• 25 Jumping Jacks

Tips for HIIT Success

To get the most out of your HIIT workouts, keep these tips in mind:

• Proper Warm-Up: Always warm up for 5-10 minutes before starting your HIIT workout. This prepares your muscles and joints for the intense activity ahead.
• Correct Form: Maintain proper form throughout each exercise to prevent injuries. If you’re unsure about your technique, consult a fitness professional.
• Listen to Your Body: Pay attention to your body’s signals. Don’t push yourself beyond your limits, especially when starting out. It’s okay to modify exercises or take extra rest if needed.
• Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.
• Progressive Overload: As you get fitter, challenge yourself by gradually increasing the intensity, duration, or complexity of your workouts.
• Rest and Recovery: Allow your body adequate time to recover between HIIT workouts. Aim for at least one to two days of rest per week.

With these 10 high-intensity interval training workouts, you can transform your fitness journey right at home. Remember to prioritize safety, listen to your body, and enjoy the process!