5 Quick High-Intensity (HIIT) Workouts You Can Do at Home
It can be challenging to find time to go to the gym. But that doesn’t mean you have to compromise on your fitness goals. If you enjoy intense cardio, doing circuits, or just really breaking a sweat when you workout, then High-Intensity Interval Training (HIIT) workouts are perfect for you. These workouts can be done at home, require minimal or no equipment, and can be completed in a short amount of time. There’s no need to spend hours in the gym to get the results you want. As long as you use your time efficiently, you can burn more calories in a 20 minute workout than an hour long one.
What are high-intensity (or HIIT) workouts?
High-intensity workouts involve short bursts of intense exercise alternated with low-intensity recovery periods. These workouts are known for their efficiency, helping to boost your metabolism, burn fat, and improve cardiovascular health in less time than traditional workouts.
Why are they so effective?
High-Intensity Interval Training (HIIT) workouts are effective for fat burning and boosting metabolism due to their structure of intense exercise bursts followed by recovery periods. This not only burns calories during the workout but also increases your metabolic rate for up to 24 hours post-workout, a phenomenon known as the ‘afterburn effect’. HIIT workouts also help build lean muscle mass, which further increases your metabolic rate, and improve insulin sensitivity, aiding in better blood sugar control.
Quick High-Intensity Workouts You Can Do at Home
- Bodyweight HIIT Workout: This workout requires no equipment and can be done anywhere. Perform each exercise for 30 seconds, followed by a 30-second rest.
- Jumping Jacks
- Push-ups
- Squats
- Mountain Climbers
- Burpees
- Repeat the circuit 3-4 times.
2) Upper Body HIIT Workout: This workout targets your upper body, including your chest, back, shoulders, and arms. I recommend adding 5 to 15 pound dumbbells for the renegade rows and bicep curls. Perform each exercise for 40 seconds, followed by a 20-second rest.
- Push-ups
- Renegade Rows
- Shoulder Taps
- Tricep Dips
- Bicep Curls
Repeat the circuit 3-4 times.
- 3) Core-Focused HIIT Workout: This workout targets your core muscles. Perform each exercise for 40 seconds, followed by a 20-second rest.
- Plank Jacks
- Russian Twists
- Bicycle Crunches
- Mountain Climbers
- Leg Raises
- Repeat the circuit 3-4 times.
- 4) Full-Body HIIT Workout: This workout targets multiple muscle groups. Perform each exercise for 30 seconds, followed by a 30-second rest.
- Jumping Jacks
- Push-ups
- Squats
- Tricep Dips
- Lunges
Repeat the circuit 3-4 times.
- 5) Lower Body HIIT Workout: This workout targets your lower body, including your glutes, thighs, and calves. Perform each exercise for 45 seconds, followed by a 15-second rest.
- Squat Jumps
- Reverse Lunges
- Glute Bridges
- Calf Raises
- Side Lunges
Repeat the circuit 3-4 times.
HIIT workouts are challenging, but they are truly so effective in helping you burn fat. If you’re up for an added challenge, consider incorporating light weights into exercises like squats or lunges. Additionally, following up with a mat yoga or pilates workout is an excellent way to help your body calm down while continuing to build strength.
Remember, while these high-intensity workouts can significantly boost your fitness levels, it’s equally important to prioritize post-workout recovery. Proper rest, hydration, and nutrition are crucial to replenish your body, repair muscle tissue, and maximize the benefits of your workout. For more detailed information on effective post-workout recovery strategies, stay tuned for our upcoming blog article.
High-intensity workouts are a fantastic way to stay fit when you’re short on time or can’t make it to the gym. By incorporating these quick workouts into your routine, you can boost your fitness, burn fat, and improve your overall health right from the comfort of your home!
