People who exercise regularly know there are many ways to exercise, such as anaerobic exercise, aerobic exercise, strength training, etc. But if you are looking for a suitable exercise method that allows you to go all out and challenge yourself, and you can do it at home, then you may choose: HIIT.
High-intensity interval training allows you to combine high-intensity training time with short rest time, allowing you to get health benefits from it.
According to research, HIIT workouts are high-intensity training that can help you burn more calories quickly, unlike other training methods. The reason why HIIT workouts are popular is their efficiency. Because most amateur fitness enthusiasts may not have enough time to stay in the gym to exercise, they can only choose this short-term and efficient training method to exercise, and HIIT just meets this requirement. HIIT workouts allow you to spend less time and get greater benefits, and you can even get the best results by exercising for only 20 to 30 minutes a day.
Moreover, the time of HIIT workouts are relatively free. You can choose the training method according to your own time and hobbies, such as running, strength training, rowing machine, etc. You can choose any exercise method that suits you. But to achieve true high-intensity training, you have to put in some effort and time. When training, you have to get your heart rate up to 80% or more to achieve the training effect, then recover, and then repeat. But how to train specifically depends on your physical condition and exercise situation.
Real HIIT training consists of several short rounds of high-intensity training (usually no more than 30 seconds, as long as the body allows), followed by a short break. In this way, you only need to complete training in about half an hour and bring you significant fitness results. It does not require any fitness equipment, you can choose the exercise you like, and you can do it at home.
If you already have your fitness plan, you can add aerobic exercise and strength training to HIIT workouts, which can help you improve your overall fitness level, increase calorie burning, and improve health indicators. If you are still confused about what HIIT workouts are and why this type of exercise is so popular, the following will give you a perfect explanation. Please continue reading!
What Is HIIT?
HIIT stands for High-Intensity Interval Training. HIIT workouts typically involve working out at 80-95% of your maximum heart rate during intense intervals. This high intensity is what differentiates HIIT from steady-state cardio. HIIT sessions are structured around intervals, where you alternate between high-intensity periods and lower-intensity recovery periods. For example, you might sprint for 30 seconds and then walk or jog for 1 minute, and repeat this cycle several times.
One of the major benefits of HIIT is its time efficiency. A typical HIIT session can last anywhere from 10 to 30 minutes, making it a popular choice for people with busy schedules. Due to its high intensity, HIIT workouts can help burn more calories in a shorter amount of time compared to steady-state cardio exercises. HIIT not only improves cardiovascular health and aerobic capacity but also enhances anaerobic fitness, which is important for activities requiring short bursts of intense effort.
Benefits Of a HIIT Workout
Efficiency
HIIT is extremely time-efficient. You can achieve significant results in a short amount of time compared to traditional steady-state cardio. A typical HIIT session can range from 10 to 30 minutes, making it easier to fit into a busy schedule.
Calorie Burn
HIIT workouts are known for their calorie-burning potential. The high-intensity intervals elevate your heart rate and metabolism, leading to increased calorie expenditure both during and after the workout (due to excess post-exercise oxygen consumption, or EPOC).
Fat Loss
HIIT is effective in reducing body fat, particularly abdominal fat. The combination of high-intensity exercise and increased metabolism contributes to fat oxidation and improved body composition.
Cardiovascular Health
HIIT improves cardiovascular fitness by increasing VO2 max (maximum oxygen consumption), which is a key indicator of aerobic endurance. It can enhance heart health, lower blood pressure, and improve cholesterol profiles.
Muscle Tone and Strength
HIIT workouts can help build and maintain lean muscle mass. The high-intensity intervals stimulate muscle fibers, promoting muscle growth and strength development, especially when combined with resistance exercises.
Metabolic Benefits
HIIT can improve insulin sensitivity and glucose metabolism, which is beneficial for overall metabolic health. This can help lower the risk of type 2 diabetes and manage blood sugar levels.
Preservation of Muscle Mass
Unlike steady-state cardio, which may lead to muscle loss over time, HIIT workouts help preserve muscle mass while promoting fat loss. This is particularly advantageous for individuals looking to maintain or increase muscle mass.
Some Ways to Do HIIT Workouts
There are numerous ways to structure HIIT (High-Intensity Interval Training) workouts, offering flexibility and variety depending on your fitness level, preferences, and equipment availability.
Cardio Training （Folding exercise bike, vibration plate, rowing machine）
Strength Training（kettlebells, dumbbells, battle ropes, or jump ropes）
Bodyweight workouts
Interval Training
Treadmill sprints ( Motorized treadmill, under desk walking pad, 2 in 1 hybrid treadmill)
12 HIIT Workouts You Can Do at Home
10 Minute HIIT Workouts For Beginners
A 10-minute HIIT workout for beginners should focus on basic movements to build cardiovascular endurance and strength.
Warm-up (2 minutes)
March in place: 1 minute
Arm circles: 30 seconds forward, 30 seconds backward
Workout (8 minutes total, 20 seconds work, 40 seconds rest between each exercise):
1. Bodyweight Squats
Perform squats for 20 seconds
Rest for 40 seconds
2. Push-ups (on knees if needed)
Perform push-ups for 20 seconds
Rest for 40 seconds
3. Jumping Jacks
Perform jumping jacks for 20 seconds
Rest for 40 seconds
4. Mountain Climbers
Perform mountain climbers for 20 seconds
Rest for 40 seconds
5. Plank
Hold a plank position for 20 seconds
Rest for 40 seconds
6. High Knees
Perform high knees for 20 seconds
Rest for 40 seconds
7. Cool-down (1 minute)
Slowly walk in place or perform light stretching focusing on major muscle groups like legs, arms, and back.
Duration: 10 minutes
Equipment: No equipment
5-Minute Beginner HIIT Workouts
This HIIT workout is perfect for beginners and only has 6 exercises. It’s comprehensive and you can do it at your own pace.
Warm-up (1 minute)
March in place or jog lightly to increase heart rate and warm up muscles.
Workout (4 minutes total, 20 seconds work, 10 seconds rest between each exercise):
Perform each exercise for 20 seconds, then rest for 10 seconds before moving to the next exercise. Complete the circuit twice.
1. Bodyweight Squats
Stand with feet hip-width apart, squat down as if sitting back into a chair, then return to standing position.
Repeat for 20 seconds.
2. Push-ups (on knees if needed)
Start in a plank position with hands slightly wider than shoulder-width apart, lower chest towards the ground, then push back up.
Repeat for 20 seconds.
3. Alternating Reverse Lunges
Stand with feet hip-width apart, step one foot back into a lunge position, then return to standing and switch legs.
Repeat for 20 seconds.
4. Cool-down (2 minute)
Slowly walk in place or perform gentle stretching exercises focusing on major muscle groups.
Duration: 5 minutes
Equipment: None
Bodyweight Beatdown
“Bodyweight Beatdown” sounds like an intense and engaging HIIT workout! Here’s a 20-minute bodyweight beatdown routine incorporating various exercises targeting different muscle groups.
1. Warm-up (5 minutes)
Jog in place or jump rope for 1 minute.
Bodyweight squats: 20 reps.
Arm circles: 30 seconds in each direction.
Jumping jacks: 1 minute.
Dynamic stretches (leg swings, arm swings, etc.): 2 minutes.
2. Workout (15 minutes)
Push-ups: Focus on maintaining good form throughout.
Jump squats: Squat down, then explode up into a jump.
Plank with shoulder taps: From a plank position, tap each shoulder with the opposite hand.
Alternating lunges: Step forward into a lunge position, alternating legs.
Mountain climbers: From a plank position, quickly alternate bringing each knee towards your chest.
Burpees: Perform a full-body exercise: squat down, kick feet back to a plank, return to squat, jump up.
Russian twists: Sit on the floor, lean back slightly, and twist your torso to touch the floor on each side.
3. Cool-down (5 minutes)
Stretch major muscle groups (hamstrings, quads, calves, chest, back, shoulders) for 3-5 minutes.
Deep breathing exercises or meditation for relaxation.
Duration: 5 minutes
Equipment: None
The 5-Minute Dumbbell Finisher
The “5-Minute Dumbbell Finisher” is a quick and intense workout designed to add a final challenge to your exercise routine.
Complete as many reps as you can with good form within each 40-second interval.
1. Dumbbell Thrusters
Squat down, then explosively drive through your heels to stand up, pressing the dumbbells overhead.
2. Renegade Rows
Perform a row with one arm, lifting the dumbbell towards your hip while stabilizing with your core.
3. Dumbbell Goblet Squats
Perform squats, keeping your chest up and your knees tracking over your toes.
4. Dumbbell Push Press
Dip down slightly, then drive through your legs and press the dumbbells overhead.
5. Dumbbell Russian Twists
Lean back slightly and twist your torso to touch the adjustable dumbbell set to the floor on each side.
6. Cooldown (1-2 minutes)
Stretching major muscle groups used in the workout, such as hamstrings, quadriceps, shoulders, and back.
Duration: 5 minutes
Equipment: Dumbbells
The 5-Minute Interval Workout
A 5-minute interval workout is designed to be intense and efficient, combining bursts of high-intensity exercise with short periods of rest or lower-intensity activity.
Timing: Perform each exercise for 30 seconds, followed by a 10-second rest or transition time to the next exercise. Aim to move quickly between exercises to maximize the intensity.
1. Bodyweight Squats
Stand with your feet hip-width apart.
Squat down by bending your knees and pushing your hips back as if sitting in a chair.
2. High Knees
Stand in place and quickly bring alternate knees up towards your chest as high as possible, as if running on the spot.
3. Push-ups
Lower your chest towards the floor by bending your elbows, then push back up to the starting position. Modify with knee push-ups if needed.
4. Mountain Climbers
Alternate bringing each knee towards your chest in a running motion.
5. Structure
Perform each exercise for 30 seconds, pushing yourself to maintain a high intensity.
Rest for 10 seconds or transition directly to the next exercise.
Complete the circuit 1-2 times depending on your fitness level and available time.
6. Cooldown (1-2 minutes)
After completing the interval workout, take 1-2 minutes to walk in place or perform gentle stretching exercises targeting major muscle groups.
Duration: 5 minutes
Equipment: None
The Military-Inspired 5 Minute Burn
The Military-Inspired 5-Minute Burn is a HIIT workout designed to push your limits in a short amount of time, inspired by military training principles.
Timing: Perform each exercise for 40 seconds, followed by a 20-second rest or transition time to the next exercise. Move quickly between exercises to maintain intensity.
1. Burpees
Start in a standing position.
Kick your feet back into a plank position, and perform a push-up.
Jump your feet back to the squat position, then explosively jump up into the air with arms overhead.
2. Mountain Climbers
Alternate bringing each knee towards your chest in a running motion, keeping your core engaged.
3. Jump Squats
Stand with your feet shoulder-width apart.
Lower into a squat position.
4. Push-ups
Lower your chest towards the floor by bending your elbows, then push back up to the starting position. Modify with knee push-ups if needed.
5. Plank with Shoulder Taps
Keeping your hips stable, lift one hand and tap the opposite shoulder, alternating sides.
6. Structure
Perform each exercise for 40 seconds at maximum intensity.
Rest for 20 seconds or transition directly to the next exercise.
Complete the circuit 1-2 times depending on your fitness level and available time.
7. Cooldown (1-2 minutes)
After completing the interval workout, take 1-2 minutes to walk in place or perform gentle stretching exercises targeting major muscle groups.
Duration: 5 minutes
Equipment: None
All Out Studio Upper Body HIIT
“All Out Studio” is a platform that offers various workouts including Upper Body HIIT routines.
1. Warm-Up (5-10 minutes)
Begin with dynamic movements like arm circles, shoulder rolls, jumping jacks, and bodyweight squats to increase heart rate and warm up the upper body muscles.
2. Workout (20-25 minutes)
Push-Ups:
Perform as many push-ups as possible in 40 seconds, followed by 20 seconds of rest. Repeat for several rounds. Modify with knee push-ups if needed.
Dumbbell Rows:
With a pair of dumbbells, perform rows, alternating sides or simultaneously, focusing on pulling motion. 40 seconds of work, 20 seconds of rest.
Shoulder Press:
Using dumbbells or a barbell, perform overhead presses. 40 seconds of work, 20 seconds of rest.
Bicep Curls:
Grab dumbbells and perform bicep curls, ensuring controlled movement and proper form. 40 seconds of work, 20 seconds of rest.
Tricep Dips:
Use a bench or stable surface for tricep dips, keeping elbows close to your body. 40 seconds of work, 20 seconds of rest.
Plank with Shoulder Taps:
Engage your core and stabilize yourself in a plank position, then alternate tapping your shoulders. 40 seconds of work, 20 seconds of rest.
Battle Ropes (Optional):
Incorporate battle ropes for a burst of cardio and upper-body engagement. 40 seconds of work, 20 seconds of rest.
3. Cool Down (5-10 minutes)
End with static stretches focusing on the upper body muscles worked during the session, including shoulders, chest, arms, and back.
Duration: 30 minutes
Equipment: Dumbbell, barbell, weight bench, battle ropes
20-Minute At-Home Full-Body Workout
A 20-minute at-home full-body workout is a great way to get a quick and effective exercise session without needing much equipment.
1. Warm-Up (2-3 minutes)
Jumping Jacks: 1 minute
Bodyweight Squats: 1 minute
2. Workout (15-16 minutes total)
Complete the circuit 2-3 times, depending on your fitness level and time available.
3. Alternating Forward Lunges
Step one foot forward into a lunge position, return to standing, and alternate legs.
4. Plank with Shoulder Taps
Hold a plank position and alternate tapping each shoulder with the opposite hand.
5. Mountain Climbers
From a plank position, alternate bringing each knee towards your chest in a running motion.
6. Dumbbell (or Bodyweight) Rows
Use a pair of dumbbells or household items as weights. Bend forward slightly with knees bent, pull the weights towards your hips, squeezing your shoulder blades together.
7. Bicycle Crunches
Lie on your back, bring one knee towards your chest while twisting your torso to bring the opposite elbow towards that knee. Alternate sides.
8. Cool Down (2-3 minutes)
Deep Breathing: Spend a minute focusing on deep breaths to lower heart rate.
Stretching: Stretch major muscle groups including hamstrings, quadriceps, calves, chest, shoulders, and back.
Duration: 20 minutes
Equipment: Dumbbell
15-Minute Cardio HIIT workouts
A 15-minute cardio HIIT workout is designed to boost your heart rate, burn calories, and improve cardiovascular fitness in a short amount of time.
1. Warm-Up (2-3 minutes)
Jumping Jacks: 1 minute
Bodyweight Squats: 1 minute
2. HIIT Circuit (12 minutes total)
Perform each exercise for 40 seconds at high intensity (as fast and hard as you can), followed by 20 seconds of rest. Complete the circuit 3 times.
3. Burpees
Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up (optional), jump your feet back to squat position, then explode up into a jump.
4. High Knees
Run in place, bringing your knees up towards your chest as high and as fast as possible.
5. Mountain Climbers
From a plank position, alternate bringing each knee towards your chest in a running motion.
6. Jumping Lunges
Start in a lunge position, jump up explosively, switch legs mid-air, and land in a lunge with the opposite leg forward.
7. Squat Jacks
Start in a squat position, jump your feet out wide while coming up to standing position, then jump your feet back together while squatting down.
8. Plank Jacks
Start in a plank position, jump both feet out wide like a jumping jack, then jump them back together.
9. Cool Down (2-3 minutes)
Deep Breathing: Spend a minute focusing on deep breaths to lower heart rate.
Duration: 15 minutes
Equipment: None
30-20-10 Bodyweight HIIT workouts
The 30-20-10 bodyweight HIIT workout is a structured interval training routine that alternates between different intensity levels.
The workout is divided into blocks of time:
30 seconds of moderate intensity
20 seconds of higher intensity
10 seconds of maximum intensity or rest
1. Warm-Up (2-3 minutes)
Jumping Jacks: 1 minute
Bodyweight Squats: 1 minute
2. Main Workout (repeat circuit 3 times)
Round 1 (4 minutes):
30 seconds: Jog in place (moderate intensity)
20 seconds: High Knees (higher intensity)
10 seconds: Rest or jog in place (active recovery)
Round 2 (4 minutes):
30 seconds: Alternating reverse lunges (moderate intensity)
20 seconds: Jumping Lunges (higher intensity)
10 seconds: Rest or light jogging in place
Round 3 (4 minutes):
30 seconds: Push-ups (moderate intensity)
20 seconds: Burpees (higher intensity)
10 seconds: Rest or slow jogging in place
3. Cool Down (2-3 minutes)
Deep Breathing: Spend a minute focusing on deep breaths to lower your heart rate.
Duration: 15 minutes
Equipment: None
28-Minute Dumbbell HIIT
A 28-minute dumbbell HIIT workout can be a highly effective way to incorporate both strength training and cardiovascular conditioning into your routine.
This workout will consist of 7 different exercises, each performed for 1 minute, followed by a 30-second rest period. You’ll complete the circuit 4 times, totaling 28 minutes.
1. Warm-Up (3-5 minutes)
Jog in place or jumping jacks to raise your heart rate.
Arm circles, leg swings, and dynamic stretches to prepare your muscles.
2. Main Workout (28 minutes total)
Perform each exercise for 1 minute, followed by 30 seconds of rest before moving to the next exercise. Complete 4 rounds in total.
Round 1:
Dumbbell Squat Press: Hold a dumbbell in each hand, squat down, then as you stand up, press the dumbbells overhead.
Renegade Rows: In a plank position with hands on dumbbells, alternate rowing each dumbbell up towards your hips.
Dumbbell Lunges: Hold dumbbells by your sides or at shoulder height and perform alternating forward lunges.
Dumbbell Deadlifts: Hold dumbbells in front of your thighs, hinge at your hips, and lower dumbbells towards the ground, keeping your back straight.
Round 2:
Dumbbell Thrusters: Hold dumbbells at shoulder height, squat down, then push through your heels to stand up, pressing dumbbells overhead.
Bent-Over Rows: Bend at your hips, keeping your back flat, and row both dumbbells towards your hips.
Dumbbell Step-Ups: Hold dumbbells by your sides and step up onto a bench or sturdy platform, alternating legs.
Dumbbell Push Press: Start with dumbbells at shoulder height, dip slightly at the knees, then explosively press dumbbells overhead.
Round 3:
Dumbbell Goblet Squats: Hold one dumbbell vertically against your chest and perform deep squats.
Dumbbell Chest Press: Lie on your back on the mat with dumbbells in hand, and press them up toward the ceiling.
Dumbbell Reverse Lunges: Hold dumbbells by your sides or at shoulder height and perform alternating reverse lunges.
Dumbbell Russian Twists: Sit on the mat, hold one dumbbell with both hands, lean back slightly, and rotate your torso from side to side.
Round 4:
Dumbbell Burpees: Hold dumbbells in your hands, and perform a burpee, holding the dumbbells throughout.
Dumbbell Bicep Curls: Stand with dumbbells at your sides, and curl them towards your shoulders.
Dumbbell Plank Rows: In a plank position, row each dumbbell up towards your hips, alternating sides.
Dumbbell Tricep Extensions: Hold one dumbbell overhead with both hands, lower it behind your head, and then extend your arms back up.
3. Cool Down (3-5 minutes)
Stretch major muscle groups: hamstrings, quadriceps, calves, chest, shoulders, and back.
Focus on deep breathing to lower your heart rate.
Duration: 15 minutes
Equipment: Dumbbells, exercise mat
Total Body HIIT Workouts
Here’s a comprehensive 12-minute total body HIIT workout that combines cardio and strength exercises. This workout is designed to be intense and efficient, targeting multiple muscle groups while elevating your heart rate for maximum calorie burn.
Complete the circuit 3 times, totaling 12 minutes.
1. Warm-Up (2 minutes)
Start with light jogging in place or jumping jacks to get your heart rate up.
Perform dynamic stretches such as leg swings, arm circles, and torso twists to prepare your muscles.
2. Main Workout
Perform each exercise for 45 seconds, then rest for 15 seconds before moving to the next exercise. Complete 3 rounds in total.
Round 1:
Jump Squats: Start with feet shoulder-width apart, squat down, then explode up into a jump.
Push-Ups: Perform standard push-ups or modify with knees on the ground.
Mountain Climbers: Get into a plank position, and drive your knees towards your chest alternately in a running motion.
Plank Jacks: From a plank position, jump your feet wide apart and back together while maintaining a strong core.
Round 2:
Burpees: Start standing, squat down, place hands on the floor, jump feet back into the plank, perform a push-up, jump feet back to hands, and jump up explosively.
Dumbbell Rows: With a dumbbell in each hand, hinge at the hips, keep your back flat and row the dumbbells towards your hips.
High Knees: Run in place, bringing your knees up as high as possible.
Dumbbell Thrusters: Hold dumbbells at shoulder height, squat down, then push through your heels to stand up, pressing dumbbells overhead.
Round 3:
Jump Lunges: Start in a lunge position, jump up, and switch legs in mid-air, landing back into a lunge.
Tricep Dips: Use a bench or chair, place hands shoulder-width apart, lower your body by bending elbows, and then push back up.
Butt Kicks: Run in place, kicking your heels up towards your glutes.
Russian Twists: Sit on the floor, lean back slightly, holding a dumbbell or your hands together, and rotate your torso from side to side.
3. Cool Down (2 minutes)
Perform static stretches focusing on major muscle groups: hamstrings, quadriceps, calves, chest, shoulders, and back.
Deep breathing exercises to lower heart rate and promote recovery.
Duration: 12 minutes
Equipment: Exercise mat
