Losing weight and getting in shape can often be difficult due to lack of available time or an ineffective workout plan. Fortunately, high intensity interval training (HIIT) can help solve both issues. HIIT utilizes short intense exercise periods followed by short recovery times. This allows for maximal efficiency in the given time as evidence shows that HIIT is far more effective than regular cardio. HIIT is a great way to maximize weight loss and fitness in minimal time.
Engage in a HIIT workout and see results in a short amount of time. HIIT workouts cause an increase in heart rate which, in turn, triggers a physical response to crave oxygen which benefits your metabolic rate. This metabolic lift will last for 24 hours after the workout. If you’re ready to get started, here are some HIIT workouts you can do at home that will reap maximum rewards with minimal effort.
1. Cardio Routine – Beginners
This HIIT routine is designed to get your heart rate up with three different exercises done for 20 seconds each, with 30 seconds of rest in between. You’ll start with half jacks, then move on to circle your raised arms, and finish with side-to-side jumps. Aim for three sets, and challenge yourself by gradually increasing the number of sets as you get better.
2. HIIT Planks – Beginners
Planking is an effective, total-core exercise which can help strengthen abs better than crunches. To do this exercise, start by holding a regular plank stance for 10 seconds. Then, move into an elbow plank for 10 seconds. Follow that up by performing one-arm planks on both sides for a count of 10. After your 10 seconds are up, move back into an elbow plank for 10 seconds before returning to a regular plank position for another 10 seconds. Don’t rest between planks – wait until the set is complete, then take a two minute break. Aim to do one to three sets of HIIT planks per day.
3. Ab HIIT – Beginners
For this workout, begin with a set of 15 seconds of scissors, knee-to-elbow crunches, flutter kicks, and regular crunches. Rest for one minute, and then repeat this process for three to five sets. When complete, your workout is finished!
4. Mixed Planks – Intermediate
For a more challenging plank workout, try this routine: performing a 30-second plank, followed by 10 seconds of push-up planking, 10 seconds of one-arm planks on each arm, a 20-second regular plank, 10 seconds of one-leg planks on each leg, and 10 seconds of one-legged push-up planks. Do one to three sets of this routine, with two minutes of rest between sets.
5. Interval Jump Rope – Advanced
Ready to ditch the same exercise routine every day? Opt for a more challenging workout! Start by doing 40 mountain climbers, followed by 20 push-ups, a one-minute plank, and a minute of jumping rope. Once you finish a set, take a one minute break before looping back around. Depending on your fitness level, complete one to four rounds total. With this new approach, you won’t have to worry about your workouts getting stale!
6. Lower Body Killer – Advanced
Challenge your legs with this intense HIIT workout! Start by running at top speed for 30 seconds, then immediately do 45 seconds of squat jumps. Follow that with 20 lunges for each leg, and finish with 50 calf raises. After the final exercise, rest for one minute and repeat the set one to four times for optimal results. Regularly doing this workout will leave you feeling sore for a few days, but the health benefits will last much longer!
7. Abs Challenge – Advanced
For an intense ab workout, start with 50 crunches. Follow this with one minute of bicycle crunches, 15 sit-ups, 15 hanging knee raises, and 20 side crunches for each side. Finish with 20 seconds of half-burpees and take a one-minute break. Repeat this routine one to four times.
8. Resistance Band HIIT – Advanced
Get creative with your home workout routine and incorporate resistance bands for a great workout right at home. Start with one minute of jumping rope for an effective warm-up, then move onto dips for 15 repetitions. To really get your heart rate up, do 30 high knees with each leg. End with curls using resistance bands for 20 repetitions. After the curls, take a minute of downtime, and then repeat the circuit for one to three repetitions.
Push-up Variation – Advanced
Incorporate push-ups with hand release to mix up your workout routine. Start by getting into the regular push-up stance and when you are down, press your hands away from the floor and rise back up. If this is too hard, try to do the same movement while kneeling. Another variation is the Plyometric push-ups; make sure to do them with explosive energy. Do 30 seconds of regular push-ups, pause for 20 seconds and do hand release push-ups, then do 20 seconds of Plyometric push-ups and rest for a minute.
Start Your HIIT Training Today
Exercising with HIIT may be uncomfortable, but the results are worth it. Incorporate these nine HIIT routines into your exercise regimen at home to reach your ideal physique. Spend just minutes out of your day and the rewards of HIIT will be undeniable. Sore muscles will soon be transformed into a toned and strong body.