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Do you want a great workout, but don’t have a lot of time to exercise? Then a HIIT workout at home is a great option!
High-intensity interval training (HIIT) may sound intimidating at first, but it’s simply a workout where you perform a cardio move for a short amount of time (usually 30 to 60 seconds). Then you rest and repeat. The key is to push yourself as hard as you can during the cardio moves to get the most out of the workout.
I really like HIIT workouts for a few reasons:
- Each exercise is performed for just 30 seconds, so the variety of moves makes the time fly by fast.
- You can count the number of reps you complete in each interval and set goals to challenge yourself.
- HIIT workouts are short – usually 30 minutes or less.
- You can do them pretty much anywhere! This makes it perfect for an at-home workout or a great workout while traveling.
Another important reason to try a HIIT workout at home is that there are so many health benefits.
Health Benefits of HIIT Workouts
If you are going to take the time to exercise, then you want to do something that is effective. Well, HIIT provides several health benefits that make it a worthwhile workout.
- HIIT has been shown to increase your metabolic rate for hours after exercise (source).
- It can help build strength, especially in your legs (source).
- High-intensity interval training is also known to improve circulation, oxygen uptake, and cardiac functioning.
- HIIT can improve memory and mood, and even reduce symptoms of depression.
- It may protect cells from aging and trigger new muscle growth in older adults.
How to Get Started with a HIIT Workout At Home
To make sure you are getting the most out of your workout, make sure that you are working hard during those intervals. It’s recommended that you reach up to 85-90% of your maximum heart rate during the ‘work’ periods to get the most out of the session.
There are two ways to monitor this:
- The scale of perceived exertion – You can use a scale of perceived exertion where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT should be performed at an eight or higher.
- Heart rate monitor – You can estimate your maximum heart rate by subtracting your age from 220. Most watches with built-in heart rate monitors will show you when you are in the correct zone. You can also use a calculator to find your target heart rate zone.
What is a Tabata Workout?
You’ll see in the list of workouts below that some are Tabata workouts. Tabata is a type of HIIT workout that typically includes 20 seconds of working REALLY hard followed by 10 seconds of rest. This is repeated 8 times and then the exercise changes.
While Tabata is a set interval, other HIIT workouts can be different interval lengths—there’s not a set ratio.
Both of these methods are fun, short, intense, and useful.
How Often Should you Do a HIIT Workout at Home?
The answer depends on what other kinds of training you’re doing. For example, if you are also weight training and running long distances you may not be able to do HIIT as frequently.
In general, you could aim for 3 HIIT sessions a week to start and then listen to your body. Make sure to incorporate recovery into your routine as well to help your body feel it’s best.
If you have a thyroid or autoimmune condition, make sure to check out this article as well: The Step-by-Step Guide to Exercise with Hashimoto’s Thyroiditis.
Try a HIIT Workout at Home – YouTube Favorites
These are HIIT workouts that I have done and enjoyed. There is so much variety in what you can do with HIIT, so it never gets boring! Try them out and let me know what you think!
1. SELF – 30 Minute HIIT Cardio Workout
This is a 30 minute HIIT cardio and abs, no-equipment workout with a warm-up. In this routine, you’ll quickly push through cardio moves like pop squats, scissor steps, and jumping jacks—then finish each round with a 60-second plank. I love the trainer and the positive vibe of this workout!
2. 30-Minute HIIT Workout With Weights
Anytime I can pick up weights I’m happy. So, I love this 30-Minute HIIT workout with weights. There is a modifier to show you how to switch it up if the moves are too challenging. A great workout with a great variety of moves!
3. 15-Minute No Equipment, Full-Body Tabata
This is perfect for when you are short on time but want to get a full-body workout in! There will be advanced options and modifications throughout, making this perfect for all fitness levels and ages. It’s a great go-to workout!
4. 20-Minute Tabata Workout
This is a great workout in only 20 minutes! There are modifications and advanced options, so you can do what is best for you. There is a variety of moves from squat-jacks to bridges. All you need is a mat!
5. 30-Minute No-Equipment Full-Body HIIT With Tabata Intervals
This is an advanced HIIT workout with moves like single-leg burpees and single-leg hip thrusts. No equipment is needed, so no excuses not to try it! The trainer is pretty entertaining and will have you laughing through the workout.
Try a HIIT Workout at Home – Apps
1. 12 Minute Athlete
This app is great for so many reasons. To get started you choose a 12-minute, 16-minute, or a challenge workout. You then choose what equipment you want to use (kettlebell, pull-up bar, box, etc). Or you can choose bodyweight only. Then you just hit GO! and the app will guide you through the workout. After each exercise, you have the chance to enter how many reps you completed so that you can challenge yourself. It’s pretty awesome. Just click here to get started: Android, iOS
2. Sworkit Fitness & Workout App
Sworkit provides a wide range of workouts in addition to HIIT including strength, stretching, and yoga. There are even workouts for kids! You can follow guided workout plans or build your own, customize exercise intervals for HIIT and Tabata, and even ask a trainer for advice when you need it. Just click to get started: Android, iOS
Try a HIIT Workout at Home – Beachbody
You know I love Beachbody workouts, so I have to include Beachbody HIIT workouts on this list! These are my favorites that provide HIIT workouts:
- 22-Minute Hard Corps – Each workout is 22 minutes and filled with simple, yet challenging cardio moves. It’s set up like a basic-training program and you train with Tony Horton and a cast of true military service members.
- 21 Day Fix Real Time – 21 Day Fix Real Time is an at-home workout by Autumn Calabrese designed to be completed in 21 days. It includes a mix of cardio, strength training, and stretching. What’s great is that there is a different workout every single day. And each week you build on the moves to intensify your workout.
- LIIFT4 – LIIFT4 with Joal Freeman combines heavy lifting and intense HIIT cardio. And with 32 unique, real-time workouts, you’ll never be bored, because you’ll never do the same one twice.
- Shift Shop – The SHIFT SHOP with Proving Grounds is a comprehensive system that incorporates speed, agility, and strength training to help you become faster and stronger. There are also timed challenges to see how much you are improving from week to week.
- TurboFire – This is a 90 day program with all of the HIIT workouts. You could do the whole program or choose one of the HIIT workouts to try it out!
Try a HIIT Workout at Home – Treadmill
If you’re not into workout videos or apps, you could try a running HIIT workout. It’s super easy to set up. Here is what to do:
- Warm-up for a minimum of 5 minutes.
- Set the treadmill to your sprint speed and run for 15-30 seconds.
- Reduce treadmill down to recovery speed for 60-90 seconds and catch your breath!
- Repeat 8 times.
You can also vary your interval times or your incline to make things interesting and challenging.
You may also like: The Best Running Tips That Will Make Running Easier and Safer
Try a HIIT Workout at Home Today!
I hope you love these workouts as much as I do. HIIT workouts are great for your health and your mindset. They are perfect for at-home workouts and are super effective!
What is your favorite HIIT workout? Comment below and let me know!