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Your At Home HIIT Workout

home hiit workout

Your At Home HIIT Workout

Are you looking for a fat burning workout that will get you lean and fit in the least amount of time? Look no further than High Intensity Interval Training (HIIT) to give you the most “bang for your buck” in terms of calorie burn. You can perform your HIIT workout at home, in as little as 10-15 minutes and adapt it to any level of fitness; beginner, intermediate or advanced.

What Is HIIT?

High Intensity Interval Training involves performing alternating periods of high and low intensity exercises. The length and duration of these periods (intervals) depend on your fitness level and your fitness and weight loss goals. Your exercises can be performed by repetitions (for example, 100 and 10) or by time using a stopwatch (for example, 60 seconds and 30 seconds).

hiit at home

HIIT workouts burn more calories and fat than much longer sessions of lower intensity aerobic training like jogging or running. As a bonus, HIIT training boosts your metabolism and then keeps that metabolism elevated for several hours after your training ends – your body will continue to burn calories and fat hours after your workout! This process is known as Excess Post-exercise Oxygen Consumption or EPOC.


HIIT requires all out intensity to be most effective. You can vary intensity by speed, resistance, or time from higher intensity to lower then back to higher and alternating for the duration of the workout. These short, intense interval sessions are a more efficient way to train – less time training with the same or increased benefits and results!

Planning Your At Home HIIT Workout

As a beginner or intermediate trainee, start by keeping your intervals short, in the 30 rep or 30 second range. Use bodyweight exercises that involve compound (multijoint) movements like jumping jacks, squats and burpees. Add variety and alternate different muscle groups, one way to do this is to alternate “up” and “down” exercises like squats (an “up” exercise) followed by a “down” exercise like push ups, planks or crunches. The exercises you choose don’t need to be complicated, just challenging.

The best HIIT workouts include push ups, sit ups, squats, lunges, crunches, jumping jacks, running in place (high knees), cross body chops and burpees. Here’s an example bodyweight (no equipment required) HIIT workout suitable for a beginner using a 2:1 ratio of high intensity and low starting with 30 and 15 seconds:

Note: Perform as many repetitions as possible in each time period and move immediately to the next exercise. No rest until you finish the workout!

Jumping Jacks – 30 seconds

Mountain Climbers – 15 seconds

Ski Jumps – 30 seconds

Push Ups (Regular) – 15 seconds

Body Squats – 30 seconds

Bicycle Crunches – 15 seconds

Lunges – 30 seconds

Planks – 15 seconds

Run In Place (High Knees) – 30 seconds

Push Ups (Wide Grip) – 15 seconds

Walking Lunges – 30 seconds

Sit Ups or Crunches – 15 seconds

Cross Body Chops – 30 seconds

Push Ups (Close Grip) – 15 seconds

Burpees – 30 seconds

Planks – 15 seconds

Rest and Water.

Need more of a challenge? Rest for two minutes and do the entire workout again!

This simple 12 minute HIIT workout will push you to your limits. You’ll get your heart pumping cardio, boost your metabolism and burn more fat (during and after your workout) all in less time and with better fat loss results than any workout you’re using now. Give this at home HIIT workout a try!



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