5 HIIT Workouts You Can Do at Home
When you're ready to push the limits on your fitness routine, high intensity interval training (HIIT) is a fun and efficient way to burn calories and build strength.
HIIT has gained popularity over the last few years, and for good reason. This type of training alternates short bursts of intense exercise—performed at 80% to 95% of your maximal heart rate—with periods of recovery, and delivers the same health benefits as continuous endurance exercise but in less time.
Whether you're a HIIT enthusiast who can't make it to the gym or are curious about giving high intensity interval training a try, we've got you covered. We've compiled a variety of HIIT workout videos of different lengths. Pick one that's right for your fitness goals and hit play.
A good place to start is the 20-Minute Super Sweaty HIIT Circuit Workout from The HIIT Company. Grab a dumbbell or kettlebell and power through exercises such as star jumps, sumo squats, inchworms, shoulder taps, and single-arm snatches. There's a 25-second countdown clock in the corner for each exercise, and the video previews the next exercise during the rest period so you can get ready.
If you haven't tried combining a HIIT workout with the challenge of a resistance band, check out Total Body Resistance Band HIIT Workout by James Grage. This tough 20-minute workout stresses your muscles with bicep curls, squats, shoulder presses, and split squats using a resistance band. Perform each exercise for 60 seconds, followed by a short 30 seconds of rest to keep the intensity dialed up.
When you're short on time, the 10-Minute Bodyweight HIIT Workout from Critical Bench does the trick. This fat-burning circuit consists of squat jacks, high/low planks, floor sprints, rocket lunges, and starfish crunches. You perform each exercise for 30 seconds followed by 10 seconds of recovery, and run through the circuit three times.
Ready to step it up? Fitness Blender has an intense 45 minute HIIT Cardio and Upper Body Workout. It alternates three groups of strength training exercises with three fat-burning cardiovascular HIIT workouts to keep you moving. Because the HIIT sections are demanding, you may want to use lighter dumbbells than usual during strength training as your muscles will tire more easily.There's no equipment required for the 40 minute Killer HIIT Workout from GrowingAnnanas. Every exercise is different to keep you engaged from start to finish, making this training session a great choice if you find it monotonous to repeat a circuit. Each 50 second heart-pumping exercise is followed by 10 seconds of rest, delivering a full-body workout that targets the arms, abs, legs, chest, back, and shoulders.
