HIIT Workout at Home Program

A HIIT Workout at Home Program is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to ramp up the intensity of your cardio.

Understanding HIIT

HIIT (High-Intensity Interval Training) refers to a very specific and particular type of training, and it’s possible to do interval training, or high-intensity training, without actually doing a real HIIT workout at home. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short.

What you might not think of when you think about HIIT is REST. But, the REST PERIODS between each set are an essential part of the workout. If you don’t take the time to recover, you are NOT doing it properly. The rest periods are necessary to prep the body which then enables it to truly perform at its maximum during the high-intensity sessions.

There are so many different kinds of fat burning exercises you can perform at home. We are not talking about just sprinting or running in place. As long as the exercise is targeting a large area of the body, you will effectively be integrating HIIT into your exercise regime. Once you have decided on the movement you wish to do, decide on how long you want to perform it for and how long of a break you will need.

For beginners, it might be best to perform the exercise for 20 seconds and rest for 10 seconds. As you build up endurance, you can exercise for as long as 1 minute and rest for 30 seconds. So, if you are looking to get serious about adding HIIT into your life, grab a towel, cold water bottle, and let’s get started with your HIIT Workout at Home Program.

Overall Benefits of HIIT on the Body

Not only does HIIT build overall endurance, but it keeps the body in a fat-burning mode hours after exercise. Which means, even once you have showered, drove to work, and sat at your desk for two hours after your workout, your body is still burning fat. Amazing, right?

It is also a great form of exercise to do if you are crunched for time. If you only have 20 minutes in the morning, try doing an array of HIIT workout at home fat burning exercises, such as jumping jacks, high knees, push-ups, and high knee kicks for 20 seconds on and 10 seconds off; we guarantee you will be drenched in sweat in no time.

HIIT means there are no excuses for not working out because it allows you to get your exercise done and completed in no time.

Additionally, HIIT workout at home does not require equipment. However, if you do add equipment it will only increase calories and fat burned.

Because HIIT does not need equipment, individuals who live in an apartment will find this great as they do not have to take up space with barbells, dumbbells, and benches. HIIT workout at home is perfect for the person with “no space”.

HIIT Workout at Home Program

Top Benefits of HIIT

HIIT workouts are also great for building good heart health because it encourages healthy blood flow and the cardio strengthens the heart muscles. You can feel good while challenging yourself with HIIT that your whole body is benefiting from it.

For those who struggle with insulin sensitivity, you will be pleased to know that HIIT helps with reducing insulin sensitivity. When the body holds high levels of insulin, it can become very challenging to lose weight. Therefore, when you add HIIT workout at home and add fat burning exercises to your regime, you can help balance these levels and start to shed that belly fat.

The excellent thing about HIIT workout at home is that you can lose weight, gain muscle, and build endurance doing it every day. You can modify the workouts so that on days you are sore or not feeling the best you can still get in a good workout. It has been said that just 12 weeks of HIIT can shed stomach fat, slim the booty, and strengthen those muscles, so why not start today?

HIIT Workouts to Try

If you wish to add equipment in your HIIT routine, you may wish to try adding a skipping rope/jump rope, Bosu ball, medicine ball, free weights, or a bench/chair. Give some of these sample workouts a try next time you are looking to get the most of your workout. Feel free to move exercises around, but always remember to alternate high to low intensity.

Beginner Workout 1

20 seconds jumping jacks
10 seconds rest

20 seconds high knees
10 seconds rest

20 seconds walking
10 seconds rest

20 seconds jumping jacks
10 seconds rest

30 seconds burpees
10 seconds rest

20 seconds walking
10 seconds rest

20 seconds squats
10 seconds rest

20 seconds jumping jacks
10 seconds rest

20 seconds walk
10 seconds rest

Intermediate Workout 2

30 seconds jumping jacks
15 seconds rest

30 seconds plank hold
15 seconds rest

30 seconds burpees
15 seconds rest

30 seconds squats
15 seconds rest

30 seconds side leg raises
15 seconds rest

Advanced Workout 3

1-minute squat jumps
30 seconds rest

1-minute plank jacks
30 seconds rest

1-minute skip rope
30 seconds rest

1-minute squat jumps
30 seconds rest

1-minute jumping jacks
30 seconds rest

1-minute skip rope
30 seconds rest

Repeat program on an increasing time frame as you become prepared.

Summing Up HIIT Workout At Home

The HIIT Workout at Home Program is great because you adjust them to meet your level of performance. You can see with these simple exercises then you can modify them accordingly or swap out exercises for ones you want to work on or prefer. Perhaps burpees are too hard on your knees, then swap it out for torso twists or high knee steps. There is something for everyone with HIIT.

If you are a beginner, try only doing 1 or 2 rounds. If you are an experienced, exerciser challenge yourself with 5+ rounds.

Again, you can add any type of weights or minimal equipment to your HIIT fat burning exercises to pack the punch and get the most out of them. No longer do you have to spend an hour in the gym mindlessly doing weights, or overworking yourself running on the treadmill.

You can better get results by doing bursts of the HIIT workout at home in under 30 minutes. When finished you will feel better than if you had been at the gym and you had worked out for an hour on a machine.

HIIT is a powerful exercise program that is suitable for all ages. However, it is recommended that if you have any health concerns or problems, you speak with your physician before beginning any workout routine.

Have fun doing HIIT workout at home as a solo or with a friend, and start seeing the difference it can make to your body. Blast fat away, gain muscle, beat health problems, and develop more energy doing high-intensity interval training.


A helpful article by WebMD: HIIT (High-Intensity Interval Training)




You Might Also Like These Similar Posts

Benefits of High-Intensity Interval Training (HIIT)

Workout Plans With Tension Lifting

The Wishbone Exercise System for Strength Training