9 HIIT Workouts You Can Do At Home
While trying to lose weight and get healthy, most people have two roadblocks to contend with – either they find it difficult to get enough time to exercise on a regular basis or they just cannot seem to arrive at a routine that is effective enough. HIIT workouts solve both these problems.
HIIT stands for High Intensity Interval Training which describes intense exercises that are alternated with short recovery periods. Not only do such routines take minimal time, but they have also been proven to be highly effective as compared to run-of-the-mill cardiovascular exercises.
HIIT workouts cause your heart rate to increase and stay there for the duration of the routine. Studies also show that HIIT workouts trigger a physical response that causes your body to crave oxygen, and thereby, boost your metabolic rate for about 24 hours after the workout is over. This means you continue to gain the benefits of a higher metabolism even while your body is at rest. If you are ready to get started, here are some HIIT workouts you can do at home to get maximal health benefits in minimum time.
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1. Cardio Routine - Beginners
This workout includes three different exercises that are done for 20 seconds each, alternated with 30 seconds of rest in between each set. In this routine, you have to do half jacks, circle your raised arms, and side-to-side jumps – each for 20 seconds. Aim for three sets, and increase the sets as you get better at HIIT.
2. HIIT Planks - Beginners
While crunches may be the most common exercise to get great abs, planks which involve training your core is considered a more effective one. For this plank routine, start with a regular plank for 10 seconds, move to an elbow plank for 10 seconds, do one arm planks on both sides for 10 seconds each, come back to an elbow plank, and then, a regular plank for 10 seconds. Do not rest between planks. The two minute rest period comes at the end of the whole set. Do between one to three sets of these HIIT planks.
3. Ab HIIT - Beginners
Do scissors, knee-to-elbow crunches, flutter kicks, and regular crunches for 15 seconds each – this makes one set. Take one minute to rest between each set, and do three to five sets to complete the workout.
4. Mixed Planks - Intermediate
If you are looking for a more challenging plank workout, try this – start with a 30-second plank, follow it with 10 seconds of push-up planking, 10 seconds each of one-arm planks, go back to a 20-second regular plank, 10 seconds each of one-leg planks, and finally, 10 seconds of one-legged push-up planks. Do one to three sets to complete the routine, with two minutes of rest between sets.
5. Interval Jump Rope - Advanced
Doing the same set of exercises every day tends to get boring. As your body gets used to a certain level of expending energy, you need to amp it up to get the results you want. Start with 40 mountain climbers, followed by 20 push-ups, a one-minute plank, and end with a minute of jumping rope. Rest for a minute after one set. Do one to four rounds, depending on your stamina levels.
6. Lower Body Killer - Advanced
This HIIT workout will have you sore in the short term, and in great health in the long term. Start with a 30-second sprint, follow it with squat jumps for 45 seconds, do 20 lunges with each leg, and end with 50 calf raises. Rest for a minute after the last exercise, and do one to four sets of this workout for drool-worthy legs.
7. Abs Challenge - Advanced
Amp it up – start with 50 crunches, then do bicycle crunches for one minute, followed by 15 sit-ups, 15 hanging knee raises, 20 side crunches on each side, and 20 seconds of half-burpees. Rest for one minute after the half-burpees, and do one to four sets of this routine.
8. Resistance Band HIIT - Advanced
Resistance bands are simple to use, and you can incorporate them into your home workout routine easily. Start with one minute of jumping rope, switch to dips for 15 counts, do 30 high knees for each leg, and then end with curls using resistance bands for 20 repetitions. After the curls, take a minute of downtime, and do the circuit again. Do one to three repetitions of each set.
Push-up Variation - Advanced
Try variations like push-ups with hand release. This involves getting into the regular push-up stance. When you get down to the floor, push your hands off the floor completely, and then exhale while you move back up in push-up stance. If this move is too challenging, attempt to do the push-up while on your knees.
Another variation is the Plyometric push-up which involves the same moves as the hand release push-up but when you get your hands away from the floor, you do it with an explosive burst of energy.
Do regular push-ups for 30 seconds, follow it with 20 seconds of hand release push-ups, 20 seconds of Plyometric push-ups, and rest for a minute.
Start Your HIIT Training Today
HIIT workout may leave you feeling sore, but it hurts so good knowing that you are getting the maximum benefits out of your workout time. Up the ante by adding these 9 HIIT workouts to your exercise routine at home. Get the body you have always craved for by giving just a few minutes of your day to your fitness routine.