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

Dear readers, let's face it: the gym can be intimidating. There are all sorts of equipment, people who seem to know exactly what they are doing, and let's remember the dreaded locker room. But what if you could get a great workout without ever leaving your house? 
 

You don't really need a gym membership or complex workout routines to shape and tone your body. Emerging as a promising adjustable-intensity workout, high-intensity interval training for beginners ensures the right track towards a transformative fitness experience.  
 

This blog will discuss bodyweight squats, lunges, modified push-ups and the best HIIT workouts at home that require minimal equipment while serving as the building blocks for more advanced HIIT routines. Keep reading! 

Table Of Contents 

1. About HIIT Workouts At Home 

2. 6 Trainer-Approved HIIT Exercises To Do At Home 

3. HIIT Training At Home For Beginners  

4. Benefits Of Doing HIIT Workouts At Home  

5. The Final Say 

6. FAQs 

7. References 

About HIIT Workouts At Home 

High-intensity interval training or HIIT workouts at home involve short and intense exercise intervals, followed by brief rest periods to catch your breath. HIIT is designed to challenge your body with a full-body workout, increasing your heart rate and improving cardiovascular endurance.   

Typically, HIIT workouts at home last 10 to 30 minutes, and training intervals range between 20 and 40 seconds. During the workout intervals, the aim is to work as hard as possible and then use the short breaks to recover.   

Several standard HIIT workout formats exist, including Tabata, EMOM, and AMRAP. In a Tabata workout, you work hard for around 20 seconds, followed by 10 seconds of rest. A traditional Tabata workout only lasts for around eight rounds or four minutes in total, but some workouts may include much longer sessions.   

In an EMOM workout, you perform several repetitions within a minute. If you complete them within the given time frame, the remaining time is for your short rest period. You start your next set when you hit the 60-second mark. In an AMRAP workout, you push yourself to complete as many reps of an exercise as possible within a given period.   

Exercises in HIIT workouts at home typically combine a cardio element to increase your heart rate. These exercises can be bodyweight movements or use free weights like dumbbells, kettlebells or a medicine ball to challenge your muscles even more. 

Also Read: 8 Targeted HIIT Workouts For Women With Training Plan And Exercises!  

6 Trainer-Approved HIIT Exercises To Do At Home 

Here are some of the best HIIT exercises at home that you must try: 

1. Bodyweight Squats 

Performing bodyweight squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, promoting overall lower body strength and endurance. Executing squats regularly, like weight lifting for weight loss, also helps improve flexibility, balance, and coordination while enhancing joint health. Incorporating bodyweight squats into your HIIT workouts at home can boost metabolism, aiding in weight management and fat loss. 

How To Do It? 

• Keep your feet shoulder-width apart, ensuring your toes are slightly turned out.  
• Initiate movement by pushing your hips and bending your knees, maintaining a neutral spine. 
• Lower your body by bending your knees until your thighs are parallel to the ground or as far as your flexibility allows. 
• Keep your weight on your heels and your chest up throughout the movement. 
• Return to the starting position by pushing through your heels and squeezing your glutes at the top. 

2. Glute Bridges 

These HIIT workouts at home target your gluteal muscles and strengthen your lower back, which promotes better posture and reduces the risk of lower back pain. This strength training exercise activates the core, helping stabilise the spine and improve overall core strength. Glute bridges are effective for enhancing hip mobility and flexibility. 

How To Do It? 

• Lie on your back, bending your knees and feet flat on the floor, hip-width apart. 
• Press through your heels, lifting your hips toward the ceiling while engaging your core. 
• Squeeze your glutes at the top, ensuring a straight line from shoulders to knees. 
• Hold the position momentarily, focusing on the contraction in your glutes. 
• Lower your hips back down in a controlled manner, avoiding arching your lower back. 

3. Reverse Lunges 

Practising these HIIT workouts at home targets your quadriceps, hamstrings, and glutes, aiding in developing strong and toned leg muscles. This exercise improves balance and stability by working on unilateral leg movements. Incorporating reverse lunges helps in enhancing functional fitness and agility. 

How to do it? 

• Start by standing tall and keeping your feet together. 
• Step backwards with one foot, lowering your body until both knees are bent at 90-degree angles. 
• Keep your chest up, shoulders back, and core engaged throughout the movement. 
• Push off the back foot to return to the starting position. 
• Alternate legs for each repetition, maintaining a steady and controlled pace. 

4. Lunges 

If you are looking for an exercise specifically to strengthen your legs, lunges will be the best choice. Your lower body generally includes the quadriceps, hamstrings, glutes, and calves, and by doing lunges, you can polish or develop them better. 

If you are an athlete or swimmer, lunges should be part of your daily HIIT workouts at home routine as they improve bones and muscles. Some more benefits of lunges include: 

• Improves balance and coordination 
• Maintains cardiovascular health  
• Improves bone density 
• Reduces the risk of injuries 

How To Do It? 

• Keep your back straight and core engaged throughout the movement. 
• Lower your body by stepping forward with one leg until both knees are bent at an angle of 90 degrees. 
• Ensure your front knee is directly over your ankle and your back knee hovers just above the ground. 
• Now, push through your front heel to return to the starting position. 
• Repeat with the other leg. 

5. Plank With Leg Raises 

Combining plank with leg raises in your HIIT workouts at home targets your core, shoulders, and glutes, promoting overall upper body and core strength. Adding leg raises intensifies the workout, engaging the lower abs and hip muscles. This exercise enhances stability and balance. 

Also Read: 9 Surprising Benefits Of Jump Rope Workout That You Should Know!  

How To Do It? 

• Start in a plank position with your hands directly under your shoulders. 
• Lift your one leg off the ground, extending it straight back while maintaining a stable plank position. 
• Lower the leg back down and repeat with the opposite leg. 
• Engage your core in order to prevent your hips from sagging, keeping your body straight. 
• Alternate leg raises, maintaining a controlled and deliberate pace. 

6. Push-Ups 

Push-ups are awesome and should be on top of the list of HIIT workouts at home because they involve the shoulders, triceps (the backside of the arms), and a few abdominal muscles. They involve lowering your body to the ground and pushing it back up using your upper body strength. Think of it as a mini workout for your whole upper body! 

How to Do Push-Ups? 

• Here's a step-by-step guide to perfect push-ups: 
• Start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels. 
• Lower your body down until your chest touches the ground. 
• Push back up to the starting position. 

HIIT Training At Home For Beginners 

Note the given best HIIT workouts at home for beginners and select the one which fits you the best: 

Benefits Of Doing HIIT Workouts At Home  

Here are some of the amazing benefits of doing HIIT at home: 

1. Combines Both Strength And Cardio  

HIIT workouts at home combine strength and cardio exercises to provide a full-body workout with numerous health advantages, making them an efficient home workout option. If your workout involves jumping jacks and burpees, you are in for a good sweat.   

Both exercises can keep your heart rate up, but burpees offer additional resistance training benefits by using your body weight. This means that you can build strength while also keeping your heart healthy. 

2. HIIT Is Quick And Efficient 

One of the significant benefits of HIIT workouts at home is that the workouts often last less than 30 minutes. HIIT is an excellent choice if you are attempting to get in a terrific home workout on your lunch break when you're short on time, or during weird hours of the night as a shift worker.   

Quick HIIT workouts are significantly more straightforward to incorporate into your day than a 45-minute strength training session, which may require more careful planning! 

3. Convenient And Low-Maintenance 

HIIT workouts at home require little to no equipment, so you can make it work with anything from a simple setup to a fully equipped home gym.  

When equipment is required, it is normally free weights; however, many home things can be substituted, such as huge bottles filled with water or sand for dumbbells or a towel in place of an exercise mat. 

4. You Don’t Need Much Space 

If you have enough space for a yoga mat, you have enough space for HIIT workouts at home! Whether you prefer to work out in your bedroom, living room, office, backyard, or balcony, simply roll out your mat and get ready to HIIT it.   

5. Improve Your Cardiovascular Fitness 

If you are doing HIIT workouts at home correctly, you’ll be out of breath and crying for those short rest periods. Although HIIT workouts feel tough (they’re high intensity for a reason), they’re excellent for improving your cardio fitness and VO2 max fast. 

Also Read: Top 10 Summer Workout Tips: Exercises & Workout Plans For Lasting Results!  

The Final Say 

As this guide wraps up, integrating HIIT workouts at home can be more accessible and more engaging if done correctly, as elucidated above. With the flexibility and adaptability of HIIT workout for fat loss and other components, the HIIT program allows you to customise it as your personalised fitness program with minimal equipment requirements.  

So, embrace the sweat, conquer the challenges, and remember, HIIT isn't about pushing yourself to the edge of collapse. It's about finding what works for you, celebrating small victories, and building a sustainable fitness routine that fits your life! 

FAQs 

1. Is a 20:20-minute regular HIIT program at home helpful? 

HIIT is highly effective due to maximum exertion in 20 minutes as opposed to 1 hour once a week. 

2. What is the best high-intensity workout at home? 

Here are the best HIIT workouts at home: 

• Kettlebell swings: use a moderate weight x 15 reps 
• Lunges with dumbbells: use a medium weight x 10 reps on each side 
• Russian twist with dumbbell: use a moderate weight x 20 reps on each side 
• Burpees: 15 reps 

3. Is a 15 min HIIT workout effective? 

Many people need more time for long, drawn-out workouts, and HIIT training is quick but powerful. In 15 to 20 minutes, you can reap as much benefit as a 45-minute steady-state cardio session. 

4. Is a 30-minute high-intensity workout enough? 

By performing a circuit of light weights with high repetitions, you can effectively work all the major muscle groups in 30 minutes. This type of HIIT training helps exhaust the muscles and greatly impacts burning calories and fat while also building muscular strength and endurance. 

References 

• What is HIIT and its benefits? 
• High-intensity interval training for health benefits and care 
• What is HIIT? HIIT stands for High Intensity Interval Training  

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