Top HIIT Workouts At Home Without Equipment

15-Minute Bodyweight HIIT Routine

However, you can get started with a super easy and quick 15-minutes bodyweight HIIT workout. No equipment is necessary for this routine that is better for building your full-body strength and endurance. Do each exercise for 30 seconds, then take 10 seconds to recover before going on to the next. Each should be followed by three rounds for maximum effect. What types of exercises should you include?

Squats

Push-ups
Mountain Climbers
Burpees
Plank Jacks

The combination of engaging multiple muscle groups and increasing your heart rate makes this high-intensity workout an excellent option for fat loss.

Four-Move Bodyweight HIIT Workout

For you, another perfectly acceptable choice is this four-move bodyweight HIIT workout. This 15-minute workout will help you set the world on fire (calorie burning, that is!) when you do as many reps as you can (AMRAP) of each of the following moves for 30 seconds, resting for 10 seconds in between:

Jumping Jacks

High Knees
Lunges
Plank

A no-equipment option for a fast-targeted fat-burning workout, this quick session works well at home.

Jumping Jacks and Burpees for Cardio

Simple, well-known exercises such as jumping jacks and burpees can be joined to deliver a killer capacity cardio workout. Alternate between 20 seconds of jumping jacks, followed by 20 seconds of burpees, resting 10 seconds. Strive for 10 rounds of it total.

It will also challenge both your cardiovascular system and activates your core to make this a great fat-burning combination.

Effective HIIT Workouts With Dumbbells

20-Minute Dumbbell Full-Body HIIT

Using dumbbells as part of your HIIT training is very powerful. This 20-minute dumbbell full-body HIIT workout works both strength and cardio. Do 40 seconds of work then 20 seconds of rest for each exercise. Your workout might include:

Dumbbell Thrusters

Bent-over Rows
Dumbbell Swings
Push Presses

Introducing weights will make your muscles work harder, and also assist in fat loss. Explore a variety of home workouts no equipment by following this detailed guide: home workouts no equipment required.

30-Minute ‘HIIT It Baby’ Workout

If you want a longer workout, try out the 30-minute ‘HIIT It Baby’ exercise. It incorporates dumbbell moves and circuit training. You will move between strength-based movements and bursts of cardio. Use this structure for your workout:

1-minute jump rope or quick-feet high knees

40 seconds of dumbbell lunges
20 seconds of burpees
30 seconds of rest

This allows you to keep your heart rate elevated while working multiple muscle groups.

Dumbbell AMRAP for Total Body Strength

Another great option in terms of a full-body, weight training workout would be a Dumbbell AMRAP (as many rounds as possible) workout. Over a 12-minute period, complete as many rounds as possible of the following exercises:

10 Dumbbell Squats
10 Dumbbell Push-ups (hands on dumbbells)
10 Dumbbell Swings
30 seconds of Plank

This format would help you gain strength and endurance while getting shredded within an hour.

High-Intensity Interval Training Basics

Definition and Benefits of HIIT

HIIT stands for High Intensity Interval Training, or short bursts of high-impact activity followed by short rest intervals. It’s the beauty of HIIT — you can sneak in a challenging workout in half the time than it takes to complete a steady-state cardio session.

HIIT workouts have also been demonstrated to aid in cardiovascular health improvement, metabolism activation, and increased fat loss.

How to Structure a HIIT Workout

Structuring your HIIT workout follows a very simple principle: warm-up, work intervals, cooldown. And first, to prepare your body, enter with a 5-minute warm-up. For the efforts, you can do anywhere between 20-40 seconds of effort followed by 10-30 seconds of rest. Depending on your fitness level, repeat this cycle several times.

Importance of Intensity and Rest Periods

Intensity is key in HIIT workouts at home. Work blocks should be at 80-95% of your limits. This intensity gets you into what is known as an afterburn effect, which helps you work off extra calories after you have worked out. Rest intervals, during which your heart rate drops slightly for the next round of work, are equally important. Managing intensity and rest in a way that makes the most out of what you do during your workout.

Advanced HIIT Routines for Fast Fat Loss

30-Minute Tabata Circuit

One common variation of HIIT is Tabata training, which involves 20 seconds of all-out effort followed by 10 seconds of rest.You can perform a range of exercises for a Tabata circuit in 30 minutes, including:

Squat Jumps

Push-ups
Mountain Climbers
Kettlebell Swings (if available)

Be sure to push for 8 rounds before you transition to the next exercise in this super-effective fat loss workout. Transform your fitness routine with these expert-recommended home workouts for weight loss – learn more at this link.

Warrior Tabata Dumbbell HIIT

Warrior Tabata Dumbell HIIT is based off of traditional Tabata principles but uses dumbell excersices. Do each exercise for 20 seconds, resting for 10 seconds. You might include:

Dumbbell Thrusters

Dumbbell Snatches
Dumbbell Deadlifts
Push Press

This workout not only challenges your cardiovascular system, it builds strength in the process, optimizing fat loss.

10-Minute Medicine Ball Abs Workout

If you have access to a medicine ball, a quick, 10-minute abs workout can be easily integrated into your HIIT routine. Concentrate on doing lifts such as:

Medicine Ball Slams

Russian Twists
Plank with Ball Pass
Flutter Kicks

You could do all of the exercises cataloged for 30 seconds each, with a 15-second break in between, for a mini-core workout.

FAQs

HIIT vs. traditional exercise — what exactly are HIIT workouts at home?

Home HIIT routines are performed in high-intensity intervals, with variable rest between them, focusing on short bursts of motion and intensity.They are distinct from traditional workouts, which tend to be steady-state training for more extended periods.

What equipment do I need for effective HIIT workouts at home?

With little more than your body weight, dumbbells and/or resistance bands, you can do great HIIT workouts from home. For more advanced routines, medicine balls or kettlebells can also be useful.

How many HIIT workouts a week should I do?

One of your HIIT sessions per week with an old-school upper body session, spending 2-3 days per week on HIIT sessions is a safe bet for overall health, with plenty of recovery time between those HIIT sessions to be optimal results.

Can beginners safely participate in HIIT workouts at home?

Absolutely! For beginners, e ze their way in by ensuring they master the movements (and not the intensity) first. You will step the difficulty level according to your capability as you gain comfort with the exercises.

The Best HIIT Workouts At Home For Fast Fat Loss