You may have noticed that over the past few years, High Intensity Interval (HIIT) workouts have become quite popular. Its growing popularity is mainly due to the fact that you don’t have to be limited to a gym to do it, it doesn’t even need fancy and heavy equipment. You can do this from the comfort of your own home, regardless of your current athletic level.
Without wasting too much time exercising during the day, high-intensity exercise is a great way to lose weight while strengthening your body and improving your overall wellbeing.
So if you’re looking for some high-intensity interval training, or short HIIT workouts, you’re practically looking for something that can be done quickly and easily. To help you, we have put together 5 different HIIT workouts that will help you get amazing results without the need for equipment. But do warm up beforehand so that you can do the workout you have chosen at full speed!
Here are the 5 great HIIT workouts to use at home:
15 minutes burn time
We’ll start here relatively easily. This workout requires that you set your timer to 50 seconds for each consecutive exercise and take a 10-second break.
Start with cardio, or simple jumps Jumping jacks will even do it Burpees if you feel particularly secure and are up to this challenge.
Then move on to shifting focus to your arms by doing something pushups or Triceps dips. You don’t have to strictly follow these guidelines, you can easily change them to make you feel comfortable but still challenged enough to do it. So push-ups starting with the knees would work well in this situation.
Do another minute of cardio exercise, this time turn it on by doing it Skipping rope or high knees.
Go ahead by doing something Lunges or Squats, or even lunges that can really boost your energy levels. Finish the cycle with some exercises specifically for the abs, maybe a few crunches or a plank.
When you’re done with that, it’s time to do it all over again two more full cycles.
The good thing about this particular workout is that you can choose a different exercise for each interval, and the short and fast pace also makes it an excellent HIIT workout routine for beginners!
A great title for a great workout, this is one of those HIIT workouts that will strengthen your back muscles without wasting too much time in your day. Let’s face it, who doesn’t want to have a flat stomach and abs. Even if it’s a quick routine, don’t think that it won’t exhaust you, but that you still want more!
Unlike the previous workout, this workout does not require you to time your movements as it is entirely based on repetitive movements. You need to repeat each one 20 times, then rest for about 30 seconds to a minute after the entire cycle is complete and repeat everything twice more.
1. How to do it, start with some side plank knee darts. To do this, start in a plank position and then bring both feet to the right, return to the plank position, then bring both feet to the left and repeat the process.
2. Proceed with some Toe touch, start by lying on your back with both feet in the air, naturally keeping your legs straight, with both hands above your head, crunching to touch your toes.
3. Bird dogs is what you are going to do next. Start by walking on all fours while keeping your abs. Continue by stretching your left hand forward and your right leg back without letting your core sink down – this is crucial. Finish by going back and repeating with your right hand forward and your left leg backward.
4. Do something to end the cycle Russian twins. For those unfamiliar with this exercise, begin by sitting on the floor with your knees bent and your heels touching the floor. While keeping your hands close to your chest, rotate your body from side to side.
Important Note: Always, and we mean that you always keep your abs tight and tense during these types of exercises to avoid the risk of injury.
Fast, high-intensity interval training
Everyone has the urge to postpone their workout to another day for a variety of reasons, whether the movements are too complicated or the planning and setting up of the routine is too overwhelming. To avoid this annoying procrastination, keep in mind that even a little effort is better than none.
Good news! This fast, high-intensity interval training requires absolutely no equipment or previous knowledge of complicated movements. It only takes 7-10 minutes of your time, you can even do it on your lunch break, so to speak, and still have time to eat your lunch.
This workout is simple, you just have to do it Jumping jacks, leap and invisible skipping ropes after another. You need to do each exercise for 40 seconds with a 10 second break in between and of course repeat the cycle two more times.
These are pretty simple and easy jumping exercises that for beginners will not only increase your overall stamina AND strengthen your legs, but will definitely lift your spirits and spirits for the rest of the day.
HIIT training for the upper and lower body
Here we increase the level of difficulty. Yes, losing fat and building stamina is great and all, but when it comes to building muscle, the workouts above are nothing like this one! In connection with a correct nutrition plan, the focus of this HIIT is of course exclusively on strengthening your body and at the same time is an entertaining workout for the lower and upper part of the body! And who doesn’t want a strong pair of arms and legs?
To do this workout, you must do each of the following exercises for 45 seconds with a 15 second break in between.
It is also important to note that you can always change the exercises to suit your needs and abilities. You can just as easily skip the pull-ups or even do push-ups from your knees.
Brazilian B * tt Work HIIT training
Let’s be honest, in the last few years, and especially in the last few years, the whole world has gone crazy for having a fat b * t. Whether some just do it with Photoshop or are discussing the possibility of getting a buttock implant or even a BBL, it is recommended that you opt for a safer, healthier alternative – exercise.
There are many programs in various gyms that revolve around this madness, but that doesn’t mean you can’t do any of them at home and still want what you want.
You need to measure each exercise below for 30 seconds with a 10 second break in between and then repeat the entire cycle.
- Squat jackets
- Elevated bridge
- Side rise
- Tuck jumps
- Side rise
- Alternating forward thrusts
- One leg deadlift
- One-legged burpee
- One leg deadlift
So while deadlifts typically require equipment in the form of weights, you can relatively perform the same exercise without even doing it. All you have to do is bend forward and stretch one leg behind you, the important thing is not to let your stomach sag. Then try to keep your hips even and parallel to the floor. Not only is this particular exercise good for your legs, back, and hamstrings, but it’s also great for improving your general balance.
You can try any or even all of these beginner HIIT workouts at home. You have nothing to lose but fat, build muscle, boost your metabolism and your general mood.