10 Beginner-Friendly HIIT Workouts at Home
Are you looking to get your heart rate up and break a sweat without leaving your living room? High-intensity interval training (HIIT) workouts are perfect for anyone short on time or unable to get to a gym. These workouts combine short periods of intense exercise with even shorter periods of rest, making them an incredibly efficient way to burn calories and improve your cardiovascular fitness.
Here are 10 beginner-friendly HIIT workouts that you can do at home with little to no equipment!
1. The 7-Minute Workout
This classic workout includes 12 bodyweight exercises that you perform for 30 seconds each, with 10 seconds of rest in between. You can repeat the circuit two or three times depending on your fitness level, making it a perfect quick workout to do in the morning or during your lunch break.
2. Tabata-Style Squats
Tabata workouts involve performing an exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest, and repeating for a total of four minutes. For this Tabata-style squat workout, alternate between bodyweight squats and rest for a total of four minutes.
3. Jump Rope HIIT
Jumping rope is a great way to improve your coordination and cardiovascular fitness. For this workout, alternate 30 seconds of jumping rope with 30 seconds of rest for a total of 10 minutes.
4. Bodyweight HIIT
This bodyweight HIIT workout is perfect for when you’re short on time and looking to break a sweat. Perform each exercise for 40 seconds, with 20 seconds of rest in between, and repeat the circuit three times:
- Jumping Jacks
- Mountain Climbers
- Squats
- Lunges
- Push-Ups
5. Cardio HIIT
This cardio HIIT workout combines cardio exercises with bodyweight exercises for a full-body workout. Perform each exercise for 30 seconds, with 10 seconds of rest in between, and complete the circuit three times:
- Jumping Jacks
- High Knees
- Mountain Climbers
- Plyometric Lunges
- Burpees
6. Plank HIIT
Planks are an excellent way to strengthen your core and improve your posture. For this workout, perform a different plank variation for 30 seconds each, with 10 seconds of rest in between. Complete the circuit three times:
- High Plank
- Side Plank (Left)
- Side Plank (Right)
- Plank Jacks
- Reverse Plank
7. Full-Body HIIT
This full-body HIIT workout combines cardio and strength exercises for a total-body burn. Perform each exercise for 40 seconds, with 20 seconds of rest in between, and repeat the circuit three times:
- Jumping Jacks
- Squats
- Push-Ups
- Lunge and Twist
- Plank
8. Running HIIT
If you have access to a treadmill or outdoor space, this running HIIT workout is a great way to improve your endurance and burn calories. Alternate between 30 seconds of sprinting and 30 seconds of rest for a total of 10 minutes.
9. Lower Body HIIT
This lower body HIIT workout focuses on your lower body muscles. Perform each exercise for 40 seconds, with 20 seconds of rest in between, and complete the circuit three times:
- Squats
- Lunges (Left)
- Lunges (Right)
- Calf Raises
- Glute Bridges
10. Resistance Band HIIT
Invest in a resistance band for a challenging, low-impact workout that will help you build strength and improve your flexibility. Perform each exercise for 40 seconds, with 20 seconds of rest in between, and repeat the circuit three times:
- Banded Squats
- Banded Lateral Walks
- Banded Glute Bridges
- Banded Push-Ups
- Banded Rows
Frequently Asked Questions
1. How often should I do HIIT workouts?
It’s recommended to do HIIT workouts two to three times per week, with at least 24 hours of rest in between sessions.
2. Can I do HIIT workouts every day?
No, it’s not recommended to do HIIT workouts every day. HIIT workouts are high-intensity and place stress on your muscles and joints, so it’s important to give your body time to recover.
3. Do I need equipment to do HIIT workouts?
No, many HIIT workouts can be done with little to no equipment. Bodyweight exercises like squats, push-ups, and lunges are great HIIT exercises.
4. How long should a HIIT workout be?
Most HIIT workouts last between 20 and 30 minutes, but they can be shorter or longer depending on your fitness level and time availability.
5. Do I need to warm up before a HIIT workout?
Yes, it’s highly recommended to warm up before any workout to prevent injury and prepare your body for exercise. A five- to 10-minute cardio warm-up and some dynamic stretching are great ways to get your body ready for a HIIT workout.
6. Can HIIT workouts help me lose weight?
Yes, HIIT workouts are an incredibly efficient way to burn calories and lose weight. They can also improve your cardiovascular fitness and boost your metabolism.
7. Can HIIT workouts help me build muscle?
Yes, HIIT workouts that involve strength exercises like push-ups, squats, and lunges can help you build muscle and improve your overall strength.
8. Are HIIT workouts safe for beginners?
Yes, HIIT workouts can be safe for beginners as long as you start slowly and gradually increase the intensity and duration of your workouts over time. It’s also important to listen to your body and take rest days when you need them.
9. How can I modify HIIT workouts to suit my fitness level?
You can modify HIIT workouts by decreasing or increasing the length and intensity of work and rest periods, modifying exercises to make them easier or harder, and taking rest breaks as needed.
10. Do I need to cool down after a HIIT workout?
Yes, it’s important to cool down after any workout to gradually lower your heart rate and prevent dizziness or fainting. A few minutes of light cardio and some static stretching are great ways to cool down after a HIIT workout.
Conclusion
HIIT workouts are an excellent way to get a quick and efficient workout at home. With these 10 beginner-friendly workouts, there’s no excuse not to break a sweat and improve your fitness!
