Optimise Your Fitness: 10 Best High-Intensity Workouts At Home With Exercise Tips!

High-intensity workouts provide an appealing solution for individuals seeking efficient and impactful ways to maintain fitness from the comfort of their own homes. Characterised by short bursts of vigorous exercise followed by brief rest periods, these high-intensity workouts at home have garnered popularity for their ability to yield significant results in minimal time. Whether the goal is to incinerate calories, develop strength, or enhance cardiovascular endurance, HIIT training at home can be customised to accommodate individual fitness levels. 

Furthermore, research indicates that dedicating 30–40 minutes per week to high-intensity interval training (HIIT), where exertion levels reach above 90% of one's maximum heart rate, can be optimal. This timeframe of HIIT exercises at home allows for adequate recovery and optimal performance, typically comprising 15 minutes of intense exercise and 15 minutes of recovery within a 30-minute HIIT session. By incorporating intense exercise tips in the great HIIT workouts at home, individuals can amplify the efficacy of their home workouts while mitigating the risk of injury. 

From bodyweight exercises and plyometrics to interval training and circuit workouts, many of the best HIIT exercises at home exist to help you with your fitness aspirations without costly equipment or gym memberships. This blog explores the finest HIIT at home exercises with strategies to help you pursue fitness excellence from the comfort of your home. So, let’s get started with the high-intensity exercises list! 

Table Of Contents 

1. What Is The Best High-Intensity Workout At Home? 
2. What Are High-Intensity Exercise Examples? 
3. Is 20 Minutes Of HIIT Per Day Enough? 
4. How Can I Do Intense Exercise At Home? 
5. The Final Say 
6. FAQs 
7. References 

What Is The Best High-Intensity Workout At Home? 

Let’s explore the best high-intensity workouts at home which fitness experts recommend for enhanced functional performance in limited space: 

1. Side Straddle Hop 

Also known as jumping jacks, this classic calisthenics workout targets multiple muscle groups while boosting cardiovascular endurance. It involves rapidly jumping with legs spread wide and arms moving overhead. The primary benefits include improving coordination, agility, and cardiovascular health. High-intensity variations can consist of adding a clap overhead at the peak of the jump or performing double jumps by quickly alternating between wide and narrow stances. 

Steps to follow: 

• Stand with your feet together and arms by your sides. 
• Jump explosively, spreading your legs wide while simultaneously raising your arms overhead. 
• Land softly on the balls of your feet with your legs spread and arms extended. 
• Quickly return to the starting position by jumping back to the initial stance with feet together and arms by your sides. 

2. Goblet Squats 

Goblets are the best at home HIIT workout that primarily targets the quadriceps, glutes, and hamstrings while also engaging the core muscles. Holding a weight close to your chest adds resistance and enhances the workout's effectiveness. High-intensity variations can include performing jump squats with a weighted goblet position or incorporating pulses at the bottom of the squat for an extra challenge. 

Steps to follow: 

• Hold a dumbbell or kettlebell vertically close to your chest with both hands. 
• Stand with feet slightly wider than shoulder-width apart, toes pointing slightly outward. 
• Lower your body by bending your knees and hips, keeping your chest up and back straight. 
• Lower yourself until your thighs are parallel to the ground or as comfortable. 
• Push through your heels to return to the starting position, squeezing your glutes at the top. 

3. Lunges With Dumbbells 

This strength training exercise targets the quadriceps, hamstrings, glutes, and calves while also engaging the core muscles for stability and balance. Holding dumbbells adds resistance, increasing the intensity and effectiveness of the exercise. High-intensity variations can include walking lunges across a room or adding a jump at the switch-to-switch lunges for a plyometric challenge. 

Steps to follow: 

• Hold a dumbbell in each hand, allowing them to hang by your sides. 
• Stand tall with feet hip-width apart. 
• Take a large step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. 
• Keep your torso upright and core engaged as you push through your right heel to return to the starting position. 

Also Read: Can’t Hit The Gym? Try These 6 Trainer-Approved HIIT Workouts At Home!  

4. Side Squats 

These squats are the best lower-body exercises for targeting the quadriceps, hamstrings, glutes, and adductor muscles. They involve lateral movement, providing a different challenge to traditional squats by engaging muscles in a different plane of motion. High-intensity variations can include jumping at the side squat or holding weights to increase resistance. 

Steps to follow: 

• Take a wide step to the right, bending your right knee and pushing your hips back as if sitting in a chair. 
• Keep your left leg straight and the foot planted firmly on the ground. 
• Lower your body until your right thigh is parallel to the ground or as comfortable as your knee stays in line with your toes. 
• Push through your right heel to return to the starting position, engaging your glutes and inner thigh muscles. 
• Repeat the movement on the left side, taking a wide step to the left and performing a squat. 

5. Upper-Body Bear Crawl 

This bear crawl bodyweight exercise targets the chest, shoulders, triceps, and core muscles while also improving coordination and stability. It involves moving on all fours in a bear crawl position while emphasising the upper body. High-intensity variations can include increasing movement speed or adding lateral or diagonal crawls to challenge different muscle groups. 

Steps to follow: 

• Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. 
• Lift your knees off the ground, keeping them bent at a 90-degree angle. 
• Crawl forward by moving opposite hand and foot simultaneously, keeping your core engaged and your back flat. 
• Continue crawling forward for the desired distance or time, then reverse the movement to crawl backwards. 
• To emphasise the upper body, focus on driving through the hands and keeping the elbows slightly bent throughout the movement. 

What Are High-Intensity Exercise Examples? 

After exploring the top 5 HIIT exercises, explore these added examples of high-intensity workouts at home: 

1. Knee Crunches 

This abdominal HIIT exercise targets the rectus abdominis, known as the "six-pack" muscles. By lifting and curling the lower body towards the chest, knee crunches engage the core muscles, helping to improve core strength and stability. High-intensity variations can include adding a twist at the top of the crunch to engage the oblique muscles or holding a weight between the feet for increased resistance. 

Steps to follow: 

• Lie on your back with your knees bent and feet flat on the floor. 
• Place your hands behind your head or extend them alongside your body for support. 
• Engage your core muscles and lift your feet, bringing your knees towards your chest. 
• Simultaneously lift your head, neck, and shoulders off the ground, aiming to touch your elbows to your knees. 
• Slowly lower your legs and upper body back to the starting position with control. 

2. Hand Release Pushups 

This is a challenging variation of traditional pushups that require full extension of the arms and lifting the hands off the ground at the bottom of each repetition. This exercise helps build upper body strength, particularly in the chest, shoulders, and triceps, while also engaging the core muscles for stability. High-intensity variations can include performing clap pushups or elevating the feet to increase the difficulty. 

Steps to follow: 

• Start in a plank position with your hands slightly wider than shoulder-width apart, arms fully extended, and body in a straight line from head to heels. 
• Lower your body towards the ground, maintaining a tight core and neutral spine until your chest touches the floor. 
• As you reach the bottom of the pushup, release your hands from the ground, briefly lifting them off the floor. 
• Press through your palms to push yourself back up to the starting position, fully extending your arms. 

3. Hip Switches 

This dynamic core exercise targets the obliques, lower abdominals, and hip flexors. Hip switches help improve agility, coordination, and stability by alternating leg positions while engaging the core. High-intensity variations can include increasing the speed of the switches or adding a pause at the top of each switch to engage the core muscles more intensely. 

Steps to follow: 

• Start seated on the ground with your knees bent and feet flat on the floor, hands lightly touching the ground behind you for support. 
• Lift your feet off the ground, balance on your sit bones, and engage your core to stabilize your body. 
• Quickly twist your hips to the left, bringing your knees towards your chest and extending your legs diagonally to the right. 
• Reverse the movement, twisting your hips to the right and extending your legs diagonally to the left. 

4. Grapevine With A Jump 

This dynamic cardiovascular exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also improving agility and coordination. The lateral movement combined with the explosive jump adds intensity to the workout. High-intensity variations can include performing the grapevine faster or adding a higher jump at the end of each grapevine step. 

Steps to follow: 

• Start by standing tall with your feet together and arms by your sides. 
• Step your right foot to the side, crossing it behind your left foot. 
• Step your left foot to the side, uncrossing it and moving it laterally. 
• Immediately after stepping on your left foot, jump off both feet, swinging your arms overhead for momentum. 
• Land softly on both feet and immediately repeat the grapevine movement to the opposite side. 

5. Lateral Chest Press 

The lateral chest press is a variation of the traditional chest press exercise that targets the chest muscles, particularly the pectoralis major and minor, while also engaging the shoulders and triceps. By pressing the weights laterally instead of vertically, this exercise adds variation to the workout and challenges different muscle fibers. High-intensity variations can include using heavier weights or performing the chest press on an unstable surface, such as a stability ball, to engage more stabilising muscles. 

Steps to follow: 

• Start by lying on a flat bench with a dumbbell in each hand, arms extended straight up over your chest and palms facing forward. 
• Lower the dumbbells out to the sides in a wide arc until your elbows are at shoulder level or slightly below, maintaining a slight bend in the elbows throughout the movement. 
• Press the dumbbells back up to the starting position, squeezing your chest muscles at the top. 

Also Read: Try These 8 HIIT Workouts For Men With Plan And Weight Loss Exercises!  

Is 20 Minutes Of HIIT Per Day Enough? 

Yes absolutely! According to the American College of Sports Medicine (ACSM), 20 minutes of high-intensity interval training (HIIT) per day can be sufficient, provided the activity reaches a moderate intensity level. Research suggests that this duration of high-intensity activity can yield comparable benefits to longer durations of exercise performed at a less vigorous pace.  

Therefore, engaging in a 20-minute HIIT session daily can effectively improve cardiovascular fitness, burn calories, and achieve fitness goals time-efficiently. 

How Can I Do Intense Exercise At Home? 

Note these modification tips with diverse options for intense exercise at home, catering to various fitness levels for reference: 

The Final Say 

Thus, high-intensity workouts offer a convenient and effective means for individuals to achieve their fitness goals without needing expensive equipment or gym memberships. By incorporating intense exercise tips and tailoring workouts to individual preferences and fitness levels, individuals can maximise the effectiveness of their home workouts while minimising injury risk. With dedication, consistency, and the right approach, high-intensity workouts at home deliver remarkable fitness results. 

FAQs 

1. Which is the best HIIT program at home? 

The best home HIIT program depends on individual preferences, fitness goals, and experience level. Popular options include Tabata workouts, circuit training, and interval sessions combining bodyweight exercises with cardio movements. Experiment with different programs to find one that suits your needs and motivates you. 

2. How can I modify my HIIT routine at home for personalised training? 

To personalise your HIIT routine at home, consider adjusting variables such as exercise intensity, duration, rest intervals, and choice of exercises. Tailor your workout to target specific muscle groups, accommodate any injuries or limitations, and align with your fitness objectives. 

3. What are the best high-intensity cardio exercises at home? 

Effective high-intensity cardio exercises at home include burpees, jump squats, mountain climbers, high knees, jumping jacks, and sprints in place. These exercises elevate heart rate, burn calories, and improve cardiovascular fitness without requiring special equipment. 

4. What equipment is needed for HIIT workouts at home for beginners? 

For beginners, HIIT workouts at home can be performed with minimal equipment. Essential items such as a yoga mat, resistance bands, dumbbells or kettlebells, and a timer or stopwatch are sufficient to start. As fitness levels progress, additional equipment like a jump rope or stability ball can be incorporated in various ways. 

5. How to incorporate at-home HIIT workouts for beginners? 

Beginners can start incorporating at-home HIIT workouts by selecting a few simple exercises and performing them in intervals of high intensity followed by brief rest periods. Begin with shorter workout durations and gradually increase intensity and duration as fitness improves. Focus on proper form and listen to your body to prevent injury. 

References 

• https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/ 
• https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again 
• https://www.placesleisure.org/blogs/is-30-mins-enough/#:~:text=It's%20a%20myth%20that%20you,Burpees 
• https://pubmed.ncbi.nlm.nih.gov/21694556/ 
•  

About ToneOp Fit  

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.