At Home HIIT Workout

Unless you’ve been living under a rock these past 10 years, then I’m sure you’ve heard of HIIT! Synonymous with burning calories and helping you get fit quick, high-intensity interval training is one of the most popular and effective workouts you can do. What makes it so great is that it can be done around your schedule with workouts generally being between 10-30 minutes. No matter your fitness level, you have no excuse for not squeezing one in a few times a week. I’ve scoured the internet for the most popular HIIT videos ranging from beginner to advanced so hopefully, you’ll find one that you like! They are designed to be difficult as this is what makes them so effective at fat loss and muscle gain, so don’t be disheartened if you find yourself having to take slightly longer breaks than the ones in the videos. There’s no time like the present to begin your fitness journey!

At Home HIIT Workout: Benefits Of HIIT

• HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.

• Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising. This is known as the ‘afterburn effect’

• High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce unhealthy visceral fat.

• If you are not very active, you may gain some muscle by starting HIIT (but probably not as much as if you performed weight training).

• High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.

• HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.

• High-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.

At Home HIIT Workout: How Much HIIT Is Too Much?

As its name states, HIIT is a high-intensity workout, meaning that an at-home HIIT workout shouldn’t be done more than 3-4 times per week depending on fitness levels. It can be quite taxing on the muscles and joints so any more than this could induce injury and long-term joint problems. In terms of duration, experts say the sweet spot is 20-30 minutes. Any more than this could mean you’re probably not working hard enough to optimise the benefits of HIIT. 

At Home HIIT Workout: Beginners

This at home HIIT workout, curated by the legendary Joe Wicks, has over 8 million views, and for good reason! Calling himself The Body Coach, Wicks has developed a fitness empire and a legion of fitness fans. This video features 4 rounds consisting of 4 different exercises - 30 seconds work, 30 seconds rest. The exercises are high knees, burpees, power squats, and mountain climbers. No equipment is needed other than an exercise mat or soft surface. A warm-up and cool-down are included within the video but feel free to do your own. 

At Home HIIT Workout: Advanced

If you fancy an at home HIIT workout that is a little more challenging then give this one a try. This at-home HIIT workout is 30 minutes in total (excluding a warm-up and cooldown) and features 2 blocks of exercises with each block containing 4 exercises done 3 times each. You workout for 35 seconds followed by a short recovery period of 15 seconds. Not for the faint of heart this at-home HIIT workout, especially considering Daniel PT Fitness has an added “Afterburner” section consisting of burpees, mountain climbers, and jump lunges to jump squats! 

BLOCK 1

1. Squat + toe touch 

2. Push up + pike 

3. Ice skater (side to side ) 

4. Explosive straight arm crunches  

 BLOCK 2

1. Front lunges + high knee + back (L)

2. Front lunges + high knee + back (R)

3. 3 x high knees + low hip back

4. Low plank + dynamic side planks (R/L)

At Home HIIT Workout: Bodyweight HIIT For Building Muscle

For those wishing to bulk up a little, this at-home HIIT workout is the one for you. Curated by Alex Crockford, creator of the CrockFit App, this at home HIIT workout is sure to put you through your paces. This is a bodyweight HIIT meaning that you will be using your own weight to provide resistance against gravity. The at home HIIT workout is 30 minutes in total and consists of 4 exercises with 30 seconds of work followed by 30 seconds of rest for 5 sets on each exercise. Once this is done, you move on to the next one. A warm-up is included within the video but if you have already done your own, skip to 5:50. He includes modifications for some of the exercises and explains how best to do them to achieve maximum results. Round 1 is squat jumps, round 2 is mountain climbers, round 3 is burpees, and round 4 is shoulder taps followed by a push-up.

If you are new to the at home hitt workout, please make sure you are eating right to help your body recover.