This article was last updated on November 17, 2021.
High-intensity interval training (HIIT) is popular in the fitness community due to its ability to deliver big results in a small amount of time. Plus, it's easy to fit in a HIIT workout at home — no gym membership required. Just two or three days per week is all you need to improve your cardio fitness, lose weight, and even lower your blood pressure and blood sugar.
So, if you're ready to get your heart pumping, burn calories and experience the health benefits of exercise without giving up a lot of time in your day, give these 4 HIIT workouts a try.
Full body HIIT circuit
Get a whole-body tone at home from this circuit and work up in difficulty levels as you improve your fitness.
Time needed: 5–15 minutes
Beginner: 1 round
Intermediate: 2 rounds
Advanced: 3 rounds
Do each exercise at high intensity for 20 seconds, followed by a 10-second rest. Repeat the entire circuit up to 3 times.
- Jumping jacks
- Side plank
- Tricep dips
- Plank
- High knees/running in place
- Squats
- Wall sit
- Sit ups
- Lunges
- Push ups
HIIT bodyweight cardio workout
Because you don't need any equipment to do this high-intensity workout, you can do it virtually anywhere. Try it at home, while traveling, or even at the beach. It's quick and simple, but these basic moves are all you need to work up a serious sweat.
Time needed: 10–30 minutes
Beginner: 5 rounds
Intermediate: 10 rounds
Advanced: 15 rounds
Do each exercise at high intensity for 20 seconds followed by a one-minute rest. Repeat entire circuit 5–15 times.
- High knees/running in place
- Squats
- Burpees
Elliptical or treadmill HIIT workout
Use your home treadmill or elliptical or just hit the road for this interval running HIIT workout.
Time needed: 22 minutes
Time | Interval | Exertion level (0–10) |
|---|---|---|
5 min. | warm-up | 3–4 |
| 1 min. | speed | 7–9 |
2 min. | recovery | 5–6 |
| 1 min. | speed | 7–9 |
| 2 min. | recovery | 5–6 |
| 1 min. | speed | 7–9 |
| 2 min. | recovery | 5–6 |
| 1 min. | speed | 7–9 |
| 2 min. | recovery | 5–6 |
| 5 min. | cool-down | 3–4 |
HIIT workout to lose belly fat
This intense workout puts the focus on your abs. You don’t need to go to the gym, you just need 8.5 minutes and a yoga mat at home to seriously work your core.
Time needed: 1½–8½ minutes
Beginner: 1 round
Intermediate: 2 rounds
Advanced: 3 rounds
Do each plank for the number of seconds stated below, and move from one plank to the next with no rest in between. Take a 1–2 minute rest between rounds.
- Elbow plank — 30 seconds
- Plank — 20 seconds
- Raised leg plank — 20 seconds (10 seconds each leg)
- Standard plank — 10 seconds
- Elbow plank — 10 seconds
For more workouts, and instructions about how to do these moves, visit AceFitness.org External Site.
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