One of the hottest fitness workouts lately is HIIT workouts at home. Not only do they work, but HIIT workouts help to improve your stamina, endurance, and cardiovascular health. They are great for both fat burning and building muscle.
Shorter, high-intensity workouts have proven to be better for your health than cardio. They help you burn calories more quickly. They reduce your risk for many ailments. Like metabolic syndrome, obesity, high blood pressure, high triglycerides, and high blood sugar.
How Does HIIT Work?
HIIT workouts are characterized by doing short intense bursts of exercise. This is immediately followed by an even shorter recovery period. You work at your max for under a minute and then get an active rest period. Exercising in this way really works to get your heart rate up. This helps burn calories faster and improve your cardiovascular stamina. HIIT is also great for both your aerobic and anaerobic systems.
Are There Different Types of HIIT?
There are many different types of HIIT workouts you can do at home. This is because it is so easy to customize these workouts. You can change the time of your exercise intervals and rest intervals. And you can change which exercises you are doing for each interval.
One specific type of HIIT workout is called Tabata. You work as hard as you can for 20 seconds and then rest for 10 seconds. One does the same exercise for eight rounds in this manner. Which comes to a total of four minutes, and this is considered one Tabata interval. Many people choose to work for a total of 20 to 30 minutes for a full HIIT experience. They repeat the Tabata intervals and switch to different exercises for each interval.
If you don’t want to work out at home or want to try it out with a trainer first, there are also HIIT classes available. They might include bodyweight exercises, strength training, plyometrics, or calisthenics. Any Tabata style workout will stick to the same format of a 20-second burst of exercise with a 10-second rest.
Who is HIIT for?
HIIT can be used by anyone who is looking to improve their cardiovascular health. Those who want to burn more calories, lose weight, or improve endurance and stamina. It is a challenging workout because you are putting in your full effort for the exercise. It does get easier with time as you build your endurance.
Safety Tips for HIIT Workouts
If you are looking to try HIIT workouts at home for the first time, make sure to abide by some safety tips. Keep on eye on your heart rate while you work and start out with easy, low impact exercises. Before you begin doing HIIT workouts, you should be able to work out steadily for at least 20 minutes at a time. So if you’re not there yet, hold off on HIIT workouts until your stamina is a little better.
HIIT: A Go-To Solution for Lack of Time
One of the best parts of HIIT workouts at home is that they are relatively short at 30 minutes or less. Even if you are a busy person, you can make time to do them. Now you can see why they have become so popular in the fitness world lately!
PHASE ONE
Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.
1. Butt Kicks — 45 seconds
- Stand with feet hip-distance apart.
- Kick your left heel to your left glute.
- Set your foot back down and repeat with your right foot.
- Continue alternating quickly for 45 seconds. Rest 15 seconds.
2. Jump Squats — 45 seconds
- Stand with your feet slightly wider than hip-distance apart.
- Bend your knees and sit your butt back, keeping your chest upright.
- Jump up into the air as high as you can. Land and immediately lower into the next rep.
- Do as many reps as possible in 45 seconds. Rest 15 seconds.
3. Burpees — 45 seconds
- Start standing with your feet hip-distance apart and bring your palms to the floor.
- Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and do 1 push-up.
- Now jump your feet to the outside of your hands.
- As you stand up, explode up and jump as high as you can, bringing your arms overhead.
- Do as many reps as possible in 45 seconds. Rest 15 seconds.
4. Mountain Climbers — 45 seconds
- Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
- Return your right foot to starting position.
- Switch legs and bring your left knee under your chest.
- Keep switching legs as if you’re running in place.
- Do as many as possible in 45 seconds. Rest 15 seconds.
5. Alternating Side Lunges — 45 seconds
- Start standing with your feet together.
- Step your left foot out to the left.
- Keep your right leg straight and bend your left knee.
- Step your left foot back to standing, and repeat, stepping out with your right foot this time.
- Continue switching back and forth.
- Do as many as possible in 45 seconds. Rest 15 seconds.
6. Jumping Lunges — 45 seconds
- Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back and land in a lunge position.
- Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
- Continue jumping back and forth, pausing as little as possible.
- Do as many as possible in 45 seconds. Rest 15 seconds.
Repeat the circuit with a total of 2x.
PHASE TWO
Do each of these moves for 40 seconds, then drop into a forearm plank for 20 seconds after each exercise. Rest for one minute after each set.
1. Mountain Climbers — 40 seconds
- Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
- Return your right foot to starting position.
- Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.
- Do as many as possible in 40 seconds. Go right into Forearm Plank.
2. Forearm Plank — 20-second hold
- Start with your forearms and knees on the ground, shoulder-width apart.
- Elbows stacked underneath the shoulders.
- Your forearms straight in front of you on the ground.
- Lift your knees off the ground and push your feet back.
- Bring your body to full extension, so your body creates one long line.
- Keep your core tight and your hips lifted, and keep your neck in line with your spine.
- Hold for 20 seconds.
- Rest — 1 minute
3. Plank Jacks — 40 seconds
- Start in high plank.
- Keeping your core engaged, jump your feet out and in (like jumping jacks).
- If your wrists bother you, try this move on your forearms.
- Do as many as possible in 40 seconds. Go right into Forearm Plank.
4. Forearm Plank — 20-second hold
Rest — 1 minute
5. Lateral Plank Walks — 40 seconds
- Start in high plank with shoulders above your wrists and abs tight.
- Step right foot and right hand to right side immediately following with left foot and left hand.
- Take a few “steps” in one direction, then walk in the opposite direction.
- Do as many as possible in 40 seconds. Go right into Forearm Plank.
6. Forearm Plank — 20-second hold
Rest — 1 minute
Repeat the circuit with a total of 2x.
 | Would You Like To Know More: HIIT Cardio Workouts and Benefits |
