A revolutionary workout has emerged in the fitness field: high-intensity interval training (HIIT). It is a powerful and cost-effective way to build muscle and improve cardiovascular health from home, and it has gained immense popularity in recent years.
HIIT, which is typified by brief bursts of high-intensity activity interspersed with rest or low-intensity intervals, provides a flexible and expedient approach to enhancing cardiovascular well-being, burning fat, and increasing muscle mass. Because HIIT workouts consist of brief intervals of high-intensity activity followed by rest or lower-intensity exercise, people of all fitness levels can participate. If your goals are to increase general fitness, burn calories, or improve endurance, HIIT offers a flexible approach that takes little time or equipment.
High-intensity interval training exercises at home are excellent for quick workouts without compromising effectiveness because they increase metabolism after that and maximise calorie burn throughout the activity. Let us dive into this blog to learn about the 15 best HIIT exercises at home, how you can do them, whether they burn fat, whether that is better than walking or running, and whether 20 minutes of HIIT workout is enough. Keep reading!
Table Of Contents
1. Does HIIT Burn Fat?
2. Powerful 15 HIIT Exercises At Home
3. How Can I Do HIIT At Home?
4. Is 20 Minutes Of HIIT Per Day Enough?
5. Is HIIT Better Than Walking?
6. Is HIIT Better Than Running?
7. Expert Advice
8. The Final Say
9. FAQs
10. References
Does HIIT Burn Fat?
HIIT (High-Intensity Interval Training) is highly effective for burning fat. HIIT involves short bursts of intense exercise followed by brief rest periods. This fierce activity significantly boosts your metabolism, causing your body to burn calories and fat even after the workout. This afterburn effect, known as excess post-exercise oxygen consumption (EPOC), helps your body burn fat for hours after exercising.
HIIT also targets subcutaneous fat (just under the skin) and visceral fat (around your organs), making it an excellent choice for overall fat reduction. Consistent HIIT workouts and a healthy diet can lead to significant fat loss and improved body composition.
Also Read: Unlock The Best Exercises For Losing Weight Quickly And A 7-Day Workout Plan!
Powerful 15 HIIT Exercises At Home
The following section presents the HIIT exercises list, which will take approximately 40 minutes to complete with 20 seconds of break between each exercise. However, you can increase your resting period if you feel tired. Make sure you enjoy this workout and do not overexert yourself.
Here are the 15 best HIIT exercises to do at home:
1. Jumping Jacks
These exercises engage the entire body and can help you develop strength and power.
How to do this HIIT exercise at home?
- Position your feet together and allow your arms to hang by your sides.
- Jump into the air, spread your legs shoulder-width apart and raise your arms overhead.
- Return to the starting position and repeat.
2. Burpees
They help with improved blood flow, cholesterol levels and brain function.
How to do this HIIT exercise at home?
- Begin by standing upright.
- Lower your body into a squat, then put your hands on the floor and propel your feet behind you to assume a plank pose.
- Do a push-up, then jump your feet back to your hands and jump into the air explosively, extending your arms up.
3. Mountain Climbers
It is a low-impact exercise that engages your core and enhances flexibility in your body.
How to do this HIIT exercise at home?
- Start by getting into a plank position with your hands directly under your shoulders.
- Bring one knee close to your chest, then swiftly alternate legs, imitating the running motion.
4. High Knees
This exercise enhances the balance, coordination, and muscular endurance of these muscles.
How to do this HIIT exercise at home?
- Keep your feet hip-width apart and stand upright.
- Jog in one spot, lifting your knees as high as you can with every stride. Move while pumping your arms.
5. Squat Jumps
It increases your ankle stability and trains your cardiovascular system.
How to do this HIIT exercise at home?
- Position your feet at a distance equal to the width of your shoulders.
- Bend your knees and move your hips rearward to do a squat. Extend your arms above your head and jump up rapidly.
- Touch down gently and quickly transition into the next squat.
6. Push-Ups
It increases your upper body strength and contributes to core stability.
How to do this HIIT exercise at home?
- Begin by positioning your body in a plank stance with hands placed directly beneath your shoulders.
- Bend your body close to the ground, almost touching your chest to the floor, then straighten back to the initial stance.
- Try to maintain the correct form of pushup by keeping a straight body alignment at all times.
7. Plank Jacks
This exercise enhances stability and core strength, burns calories, and reduces fat.
How to do this HIIT exercise at home?
- Start by getting into a plank position with your hands directly under your shoulders.
- Spread your feet apart, then bring them back together like a jumping jack.
- Repeat this as many times as you can in a minute.
8. Bicycle Crunches
It is a terrific exercise for strengthening and stretching your core to enhance flexibility.
How to do this HIIT exercise at home?
- Lay on your back with your hands behind your head and raise your legs, bending your knees.
- Pull one knee up to your chest as you rotate the other elbow towards that knee. Change positions while cycling.
9. Lunge Jumps
It increases hip flexibility and muscle growth and aids in weight loss.
How to do this HIIT exercise at home?
- Begin by stepping into a lunge with one foot positioned in front and the other behind.
- Leap into the air, swap your legs, and then land in a lunge with the other foot leading.
10. Russian Twists
This core strengthening exercise can slowly help alleviate back pain and improve mobility.
How to do this HIIT exercise at home?
- Position yourself on the ground with bent knees and flat feet.
- Tilt-back a little and raise your feet from the floor.
- Clasp your hands and rotate your upper body to the right and left.
11. Tuck Jumps
It improves power output, muscle performance, and the pace at which muscles contract, all of which contribute to improved athletic performance.
How to do this HIIT exercise at home?
- Position your feet so they are equal to the distance between your shoulders.
- Leap upwards, draw your knees close to your chest, and gently touch down.
- Quickly proceed to the following jump.
12. Plank To Push-Up
This exercise strengthens your core, arms, and shoulders while improving stability and overall upper-body endurance.
How to do this HIIT exercise at home?
- Begin by getting into a plank position using your forearms.
- The transition from forearms to hands sequentially, then revert to forearms.
- Start with a different arm each time.
13. Side Plank With Leg Lift
This powerful exercise strengthens your core and improves balance while toning your obliques and glutes.
How to do this HIIT exercise at home?
- Start by propping yourself up on one forearm while maintaining a straight line with your body in a side plank position.
- Raise your upper leg as high as possible, then bring it back down.
- Change positions at the halfway point of the interval.
14. Skater Hops
This exercise gradually increases the lower limbs' strength and stability while testing your balance and coordination.
How to do this HIIT exercise at home?
- Balance on one foot and jump sideways, landing on the other foot.
- Move your arms swinging from side to side to keep yourself steady.
15. Flutter Kicks
Flutter kicks can help you develop your core strength and stability, enhancing your performance in other workouts and daily tasks.
How to do this HIIT exercise at home?
- Recline on your back with your hands beneath your hips and your legs straight out.
- Raise your legs just above the ground and kick them up and down in a fluttering motion.
Also Read: Benefits Of High-Intensity Aerobic Workout For Weight Loss, Muscle Building, & Overall Health!
How Can I Do HIIT At Home?
Doing HIIT at home is easy and requires no special equipment. You can:
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Also Read: 8 Targeted HIIT Workouts For Women With Training Plan And Exercises!
Is 20 Minutes Of HIIT Per Day Enough?
Yes, 20 minutes of HIIT daily is enough to see significant fitness improvements. HIIT is designed to be a time-efficient workout, maximising calorie burn and cardiovascular benefits in a short period. The intense nature of HIIT helps boost your metabolism, improve heart health, and build muscle strength.
Even with just 20 minutes, you can achieve the same or better results than longer, moderate-intensity workouts. Consistency is key, so aim to perform HIIT workouts 3-4 times weekly. Always listen to your body and allow for rest and recovery to avoid overtraining and injuries.
Is HIIT Better Than Walking?
HIIT and walking serve different fitness purposes. HIIT is better for improving cardiovascular fitness, building strength, and burning more calories quickly. It involves intense bursts of activity, which can lead to faster fat loss and muscle gain. Conversely, walking is a low-impact, moderate-intensity exercise for overall health, stress reduction, and endurance.
Walking is easier on the joints and can be sustained for extended periods. HIIT might be better if your goal is quick weight loss and fitness improvement. However, walking is an excellent choice for low-impact, daily physical activity.
Is HIIT Better Than Running?
HIIT and running both have unique benefits. Due to its high-intensity nature and varied exercises, HIIT is better for cardiovascular fitness, fat burning, and muscle building. It also saves time, offering significant fitness gains in shorter sessions.
Running, particularly steady-state running, is excellent for building endurance and improving heart health and mental clarity. It's typically less intense than HIIT but can be sustained longer.
HIIT might be better if you're looking for quick, efficient workouts that boost metabolism and strength, but running is an excellent choice if you enjoy longer, steady exercises that improve endurance and mental well-being.
Also Read: Home Workout Vs Gym Workout: Which Is Better | ToneOpFit
Expert Advice
If you have limited space at home, choose exercises that only require a little room, like push-ups, planks, and lunges. You can also modify specific movements to fit your space constraints. Schedule your workouts like appointments and prioritise them in your daily routine.
Set specific goals, track your progress, and aim to perform HIIT workouts 3-4 times a week, allowing for rest or lighter activity on the other days. As you become more comfortable with HIIT, you can increase the intensity by reducing rest periods, adding more rounds, or incorporating more challenging exercises.
Health Expert
Akshata Gandevikar
The Final Say
HIIT is a powerful, efficient, and versatile workout you can perform at home. It is an excellent addition to any fitness routine and has numerous benefits, including improved cardiovascular health, fat burning, muscle building, and mental health. By setting up a proper workout space, choosing the right exercises, and staying consistent, you can achieve your fitness goals and enjoy the transformative power of HIIT.
FAQs
1. Can I do HIIT exercise at home without equipment?
Yes, HIIT can be effectively performed at home without any equipment. Bodyweight exercises like squats, lunges, push-ups, and burpees can be challenging.
You HIIT routine can also include cardio workouts like high knees, mountain climbers, bicycle crunches to elevate heart rate while burning calories.
2. Is HIIT exercise at home for beginners effective?
Indeed, HIIT is adjustable for beginners. Initially, you can begin with shorter work intervals and longer breaks. As your fitness level gets better, you can increase the intensity and duration over time. Beginners should concentrate on correct form and pay attention to how their bodies feel so as not to push too hard.
3. How can I maximise results from the HIIT routine at home?
To maximise HIIT results, focus on intensity during work intervals, pushing yourself close to maximum effort. Ensure exercises are performed in the proper form to prevent injury.
Use a variety of different types of exercise in order to hit all muscle groups and keep things challenging for yourself during each session. Stick to it—try for frequent HIIT meetings but allow the right amount of breaks and recovery time between workouts to get the best results out of your fitness efforts.
4. Are there any risks associated with HIIT workouts at home?
HIIT risks include overtraining, injury from improper form, or excessive intensity without adequate rest. People who are starting out or have never done exercise before need to begin slowly and consult a doctor or fitness expert if needed. Doing a good warm-up, cool-down and stretching routine before and after can help reduce risks. Listening to your body and adjusting intensity levels according to fitness level and recovery capacity is very important for preventing injuries.
References
- https://greatist.com/fitness/hiit-exercises-at-home
- https://www.mindbodygreen.com/articles/running-vs-hiit
- https://www.puregym.com/blog/four-20-minute-HIIT-workouts/
- https://tc-tonicollete.medium.com/hiit-training-vs-running-which-is-better-for-fat-loss-e082f8755351
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