You may have noticed that in recent years, high intensity interval (HIIT) workouts have garnered quite the popularity. Their amassing popularity is largely due to the fact that you don’t have to be confined to a gym to do it, it doesn’t even need any fancy and heavy equipment. You can safely do it in the comfort of your own home, despite whatever athletic level you are currently at.
Without wasting too much time on working out during your day, high intensity exercises are a great way to lose weight while at the same time strengthen your body and improve your overall wellness.
So, if you are looking out for a high intensity interval training routine, or HIIT workouts for short, you are practically searching for something that can be done quick and easy, so to help you out we have compiled 5 different HIIT workouts that will bring about amazing results without the need of any equipment. But make sure to warm up before, so that you can do the work out that you’ve chosen at full speed!
Here are the 5 great home HIIT workouts in question:
15 Minute Burn
We start off relatively easy here. This work out requires you to set your timer for 50 seconds for each consecutive exercise and have a 10 second rest and here’s how to do it.
You should start off by doing some cardio, basic jumps or jumping jacks will do the trick, even burpees if you’re feeling especially confident and up for that challenge.
Then proceed by moving the focus to your arms by doing some push ups or triceps dips. Don’t feel the need to strictly follow these guidelines, you can easily modify it so you feel comfortable, yet challenged enough to do it. So, push ups starting from the knees would work just fine in this situation.
Do another minute of cardio exercises, this time switch it up by doing jump rope or high knees.
Continue by doing some lunges or squats, or even jump lunges that can really boost up your energy. Finish up the cycle with some exercise specifically for abs, maybe some crunches or a plank.
When you are done with this, it’s time to repeat everything again two more whole cycles.
The good thing about this particular work out is that you can pick a different exercise for each interval, and also the short and quick pace at which it goes for makes it an excellent HIIT work out routine for beginners!
An awesome title for an awesome work out, this is one of those HIIT workouts that strengthens your back muscles without wasting too much time out of your day. Let’s be honest, who doesn’t want to have a flat stomach and some abs. Even if it is a quick routine, don’t think that it won’t leave you exhausted, but still wanting more!
Unlike the previous work out this one does not require you to time your moves, as it is entirely based on reps of movements. You need to repeat each one 20 times, then after completing the whole cycle rest for about 30 seconds to a minute and repeat everything two more times.
1. As for how to do it, you start with some side plank knee tucks. To do those you begin in a plank position and then bring both of your feet to the right, return to the plank position, then bring both your feet to the left side, and repeat.
2. Continue with some toe touches, begin by lying on your back with both of your feet up in the air, of course keeping those legs straight, with both your hands above your head, crunch to touch your toes.
3. Bird dogs is what you will be doing next. Start off by going on all fours, while keeping your abs in. Proceed by reaching your left hand forward and your right leg back, without letting your core drop – that’s crucial. Finish up by going back and repeating it with the right hand forward and left leg back.
4. Finish up the cycle by doing some Russian twists. For those who are not familiar with this exercise, start off by sitting on the floor with your legs bent, while your heels are touching the floor. While keeping your hands closely at your chest, twist your body from side to side.
Important note: Always, and we mean always keep your abs in and tight while doing those types of exercises in order to avoid the risk of injury.
Quick High Intensity Interval Training Workout
Everyone has got that urge to postpone the work out to another day for several reasons, whether the moves are too complicated, or planning and setting up the routine is too overwhelming. In order to avoid that pesky postpone, you need to keep in mind that even by making a little effort is better than none at all.
Good news! This quick high intensity interval training absolutely does not need any type of equipment or previous knowledge of complicated moves. It only takes up 7-10 minutes of your time, you can even do it on your lunch break so to speak, and still have time to eat your lunch.
This work out is easy, you only need to do jumping jacks, jumping lunges and invisible jump ropes consecutively. You need to do each exercise for 40 seconds and have a 10 second pause in between, and of course repeat the cycle two more times.
These are pretty simple and easy jumping exercises that, for beginners, will not only boost up your stamina as a whole AND make your legs stronger, but also will definitely heighten your spirits and mood for the rest of your day.
Upper and Lower Body HIIT workout
Here’s where we boost up the difficulty. Yes, losing fat and building up your stamina is awesome and all, but when it comes to building muscle, the above work outs don’t compare to this one! When applied with a proper diet plan of course, this HIIT’s focus is solely on strengthening your body, while at the same time being a fun workout for both the lower and upper portion of the body! And, who doesn’t want a strong pair of arms and legs?
To do this work out you need to do each of the following exercises for 45 seconds with 15 second pauses between them.
- Triceps dips
- Diamond push-ups (with your hands under your chest)
- Jumping jacks
- High knees
- Squat jumps (just make sure to land softly on your toes to protect your knees to avoid risk of injury)
- Walking lunges
It’s also important to note that you can always modify the exercises to your own liking and abilities. You can just as easily skip the pull ups, or even do push ups from the knees.
Brazilian B*tt Work HIIT workout
Let’s face it, as of recent and especially these last couple of years, the entire world has gone bonkers over having a thick b*tt. Whether some simply photoshop it on, or discuss the possibility of getting b**t implant, or even a BBL, it is recommended to opt for a safer and healthier alternative – exercise.
There are many programs centered around this craze at various gyms, but that doesn’t mean you can’t do any of them at home and still get want you want.
You will need to time each exercise below for 30 seconds and have a 10 second rest in between, and then repeat the whole cycle.
- Squat jacks
- Elevated bridge
- Mountain climbers
- Side step-up
- Tuck jumps
- Side step-up
- Alternating forward kicks
- Single leg deadlift
- Single leg burpee
- Single leg deadlift
So, while normally deadlifts require equipment in the form of weights, you can do relatively the same exercise with absolutely none at all. All you need to do is lean forward and reach one leg behind you, it’s crucial that you don’t drop your belly. Then try to keep the hips even and parallel to the ground. This particular exercise is not only good for your legs, back and hamstrings, but also great for improving your overall balance.
You can try out one, or even all of these HIIT workouts for beginners at home. You have nothing to lose, except for fat, and gain some muscle, boost your metabolism and your overall mood.