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So, you want to know what the best at-home HIIT workouts are? Well, you have come to the right place. In this article, we will discuss what the best High-Intensity Interval Training (HIIT) workouts are that you can complete at home.
Table Of Contents
HIIT Workout 1 - Tabata
One excellent at-home HIIT workout is the Tabata protocol, which consists of short bursts of high-intensity exercises followed by brief rest periods. This workout is effective because it helps burn calories, improve cardiovascular health, and build muscle endurance in a short amount of time, making it ideal for busy individuals looking to maximize their workouts. The Tabata protocol typically lasts for 4 minutes per exercise, with 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds.
Tabata Workout #1:
Jumping jacks: Perform 20 seconds of jumping jacks followed by 10 seconds of rest. Repeat for 8 rounds
Bodyweight squats: Do as many squats as possible in 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
Push-ups: Complete 20 seconds of push-ups followed by 10 seconds of rest. Repeat for 8 rounds
Mountain climbers: Perform mountain climbers for 20 seconds, rest for 10 seconds, and repeat for 8 rounds
Tabata Workout #2:
Burpees: Perform as many burpees as possible in 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
Bicycle crunches: Do bicycle crunches for 20 seconds, rest for 10 seconds, and repeat for 8 rounds
High knees: Jog in place, lifting your knees as high as possible, for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
Plank: Hold a plank position for 20 seconds, rest for 10 seconds, and repeat for 8 rounds
Tabata Workout #3:
Jump squats: Perform explosive jump squats for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
Push-up Jacks: Start in a push-up position, perform a push-up, then jump your feet wide apart and back together. Repeat for 20 seconds, rest for 10 seconds, and repeat for 8 rounds
Alternating reverse lunges: Step back into a reverse lunge with your right leg, return to the starting position, then lunge back with your left leg. Alternate sides for 20 seconds, rest for 10 seconds and repeat for 8 rounds
Mountain climbers: Get into a plank position and quickly alternate bringing your knees towards your chest. Perform mountain climbers for 20 seconds, rest for 10 seconds, and repeat for 8 rounds
The previous three Tabata workouts are quick and effective routines you can do at home. Each workout includes four exercises done for 20 seconds with a 10-second rest, repeated eight times. These workouts target different muscle groups and combine strength and cardio exercises for a full-body workout. They're perfect for burning calories, improving fitness, and saving time.
HIIT Workout 2 - Bodyweight Blast Workout
One excellent at-home HIIT workout is the "Bodyweight Blast" routine, which is great for individuals looking to build strength and endurance without needing any equipment. This workout is effective because it combines compound exercises that target multiple muscle groups simultaneously, maximizing calorie burn and promoting muscle growth. Each exercise is performed for a set number of repetitions, ensuring proper form and intensity throughout the workout. The Bodyweight Blast routine typically consists of squats, lunges, push-ups, and planks, providing a full-body challenge that can be easily modified for different fitness levels.
Bodyweight Blast Workout #1:
Squats: Perform 15 reps for 3 sets, with 30 seconds of rest between sets
Lunges: Complete 12 reps per leg for 3 sets, resting for 30 seconds between sets
Push-ups: Do 10 reps for 3 sets, with 30 seconds of rest between sets
Planks: Hold a plank position for 30 seconds to 1 minute, repeating for 3 sets with 30 seconds of rest between sets
Bodyweight Blast Workout #2:
Jumping jacks: Perform 30 seconds of jumping jacks to get the heart rate up
Bicycle crunches: Do 15 reps per side to target the obliques and abdominals
Mountain climbers: Complete 20 reps per leg to engage the core and elevate the heart rate
Plank jacks: Hold a plank position and perform 10 reps of plank jacks to work the entire core and improve cardiovascular endurance
Bodyweight Blast Workout #3:
Jump squats: Perform 12 reps to engage the lower body and elevate the heart rate
Push-ups: Do 10 reps to target the chest, shoulders, and triceps while also engaging the core
Reverse lunges: Complete 12 reps per leg to strengthen the lower body and improve balance
Burpees: Perform 8 reps to work the entire body and increase cardiovascular endurance
Plank with shoulder taps: Hold a plank position and alternate tapping each shoulder for 20 reps to engage the core and stabilize the body
The three Bodyweight Blast workouts are easy and don't need any equipment. They work different muscles in your body and help you get stronger and fitter. By doing exercises like squats, lunges, push-ups, and planks, you can improve your overall fitness without going to the gym. These workouts are perfect for anyone who wants to stay active and healthy at home.
HIIT Workout 3 - Tabata Circuit
One effective at-home HIIT workout is the "Tabata Circuit," which combines high-intensity exercises with short rest periods to maximize calorie burn and improve cardiovascular fitness in a short amount of time. This workout is ideal for individuals looking to boost their metabolism, increase endurance, and shed excess fat. The Tabata Circuit consists of four exercises performed for 20 seconds at maximum effort followed by 10 seconds of rest, repeated for a total of 8 rounds per exercise. By incorporating compound movements that target multiple muscle groups simultaneously, such as squats, lunges, push-ups, and burpees, this workout delivers a full-body challenge that promotes muscle growth and fat loss.
Tabata Circuit HIIT Workout #1:
Squats: Perform 20 seconds of squats followed by 10 seconds of rest. Repeat for 8 rounds
Lunges: Complete 20 seconds of lunges (10 seconds per leg) followed by 10 seconds of rest. Repeat for 8 rounds
Push-ups: Do 20 seconds of push-ups followed by 10 seconds of rest. Repeat for 8 rounds
Burpees: Perform 20 seconds of burpees followed by 10 seconds of rest. Repeat for 8 rounds
Tabata Circuit HIIT Workout #2:
Jumping jacks: Perform jumping jacks for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
High knees: Jog in place, lifting your knees as high as possible, for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
Butt kicks: Jog in place, kicking your heels up towards your glutes, for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
Burpees: Perform burpees for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds
Tabata Circuit HIIT Workout #3:
Plank jacks: Start in a plank position, then jump your feet wide apart and back together for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
Russian twists: Sit on the floor, lean back slightly, and rotate your torso to touch the floor on each side for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
Bicycle crunches: Lie on your back, bring your knees towards your chest, and perform a bicycle pedalling motion with your legs while touching your elbow to the opposite knee for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
Mountain climbers: Get into a plank position and alternate bringing your knees towards your chest in a running motion for 20 seconds. Rest for 10 seconds and repeat for 8 rounds
The last three Tabata circuit HIIT workouts are great for home exercise. They target different areas like cardio, core, and overall strength. With quick exercises and short breaks, they help burn calories, build muscles, and improve fitness. Whether you want to boost your heart health, strengthen your core, or tone your body, these workouts are a simple and effective way to do it at home.
HIIT Workout 4 - Cardio Inferno Workout
One effective at-home HIIT workout is the "Cardio Inferno" routine, which is excellent for boosting cardiovascular health, burning calories, and improving overall fitness levels. This workout is perfect for individuals seeking a high-intensity challenge without the need for equipment. The Cardio Inferno routine incorporates a variety of dynamic cardio exercises that elevate the heart rate and engage multiple muscle groups simultaneously, ensuring a full-body workout in a short amount of time. Each exercise is performed for a specific number of repetitions or duration to maintain intensity and maximize calorie burn.
Cardio Inferno HIIT Workout #1:
Jumping jacks: Perform 30 seconds of jumping jacks, rest for 15 seconds. Repeat for 4 sets
High knees: Jog in place, lifting your knees as high as possible, for 30 seconds, rest for 15 seconds. Repeat for 4 sets
Burpees: Perform 10 reps of burpees, rest for 15 seconds. Repeat for 4 sets
Mountain climbers: Get into a plank position and quickly alternate bringing your knees towards your chest for 30 seconds, rest for 15 seconds. Repeat for 4 sets
Cardio Inferno HIIT Workout #2:
Jump squats: Perform 20 seconds of jump squats, followed by 10 seconds of rest. Repeat for 4 sets
Push-ups: Complete 10 reps of push-ups, followed by 10 seconds of rest. Repeat for 4 sets
Jumping lunges: Execute 20 seconds of jumping lunges, followed by 10 seconds of rest. Repeat for 4 sets
Plank jacks: Perform plank jacks for 20 seconds, followed by 10 seconds of rest. Repeat for 4 sets
Cardio Inferno HIIT Workout #3:
Jump rope: Jump rope for 45 seconds at a fast pace, followed by 15 seconds of rest. Repeat for 4 sets
Plyometric squat jumps: Perform plyometric squat jumps for 30 seconds, followed by 15 seconds of rest. Repeat for 4 sets
High knee runs: Run in place, lifting your knees as high as possible, for 45 seconds, followed by 15 seconds of rest. Repeat for 4 sets
Burpee with tuck jump: Complete burpees with a tuck jump for 30 seconds, followed by 15 seconds of rest. Repeat for 4 sets
The last three Cardio Inferno workouts are fast and effective. They're designed to make your heart beat faster, burn lots of calories, and improve your fitness. Each one mixes quick cardio moves with short breaks to keep you working hard. These workouts are great for getting in shape and you can do them without any special equipment, right at home.
HIIT Workout 5 - Dynamic Duo Workout
One effective at-home HIIT workout is the "Dynamic Duo," which combines strength training with cardio bursts for a comprehensive full-body workout. This workout is great for individuals looking to build muscle, burn calories, and improve cardiovascular health simultaneously. By alternating between strength exercises and cardio intervals, the Dynamic Duo routine maximizes calorie burn and keeps the heart rate elevated throughout the workout. Each exercise is performed for a specific number of repetitions or duration, ensuring a challenging yet manageable intensity level.
Dynamic Duo Workout #1:
Squat jumps: Perform 15 reps for 3 sets, with a 30-second rest between sets
Push-ups: Do 12 reps for 3 sets, with a 30-second rest between sets
High knees: Jog in place, lifting your knees as high as possible, for 30 seconds, rest for 30 seconds. Repeat for 3 sets
Burpees: Complete 10 reps for 3 sets, with a 30-second rest between sets
Dynamic Duo Workout #2:
Squats: Perform 12 reps for 3 sets, with a 30-second rest between sets
Lunges: Do 10 reps per leg for 3 sets, with a 30-second rest between sets
Sprint intervals: Sprint for 20 seconds at maximum effort, followed by 40 seconds of rest. Repeat for a total of 5 rounds
Push-ups: Complete 10 reps for 3 sets, with a 30-second rest between sets
Dynamic Duo Workout #3:
Bicycle crunches: Perform 20 reps per side for 3 sets, with a 30-second rest between sets
Plank jacks: Do plank jacks for 30 seconds for 3 sets, with a 30-second rest between sets
Jumping jacks: Perform jumping jacks for 45 seconds for 3 sets, with a 30-second rest between sets
Russian twists: Complete 15 reps per side for 3 sets, with a 30-second rest between sets
Conclusion of the Best At-Home HIIT Workouts
In conclusion, the past five best at-home HIIT workouts offer a variety of options to suit different fitness goals and preferences. From the intense "Dynamic Duo" routines combining strength and cardio exercises to the focused "Core & Cardio Crush" workouts targeting core strength and endurance, these routines provide efficient and effective ways to improve overall fitness levels without the need for equipment. Whether you're aiming to build muscle, burn calories, or strengthen your core, these HIIT workouts offer versatility, accessibility, and the convenience of being done in the comfort of your own home. Incorporating these routines into your fitness regimen can help you achieve your goals and lead a healthier, more active lifestyle.
Summary
In this article, we have discussed what the top HIIT workouts are that you can do from the comfort of your own home. The main points we covered were:
I hope you have found the information in this article useful and I hope any questions you had have been answered. Thank you for reading, please come back soon.
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