It is also advisable to start small and build up your endurance. Adding HIIT workouts at home to your routine offers many benefits. It is the best way to boost your metabolism, lose unwanted pounds, build strength, save time, and help you madmuscles review notice steady progress in your fitness journey.

Star Jumps

Keeping the left leg straight, bend into the right knee, and sit the hips back and down. Come back up, step the right foot up, and hop on the left foot driving the right knee to the chest. Take your right foot and bring it up to the outside of the right pinky toe. Keep the left hand on the ground and reach the right arm straight up the sky.

Lunge Drops / Lunge Jumps

Many athletes love the slow plod through LISS training and longer treadmill workouts. But hitting your 10,000 steps a day may not be in the cards for people who just don’t like slower-paced, low-impact workouts. With the Tabata method, you’re going to give your all-out effort paired with complete rest. The idea is that you’re pushing yourself to the limit so much that you can’t go on longer than four minutes. Inhale, lift your gaze, and drop the belly to the mat, coming to a slightly arched back. Exhale, tuck the chin, pull the belly in, round the spine, and repeat five times.

Minute HIIT Ab Workout

But HIIT workouts are FOR EVERYONE — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic. Doing any type of plank exercise will make your arms stronger, but https://www.youtube.com/watch?v=uddzxEZR3nA doing plank-ups is especially effective for strengthening the triceps and biceps muscles in your arms. People with heart conditions should be careful about raising their heart rate too much. You’ll still want to push your muscles, but check with your physician about how to do so safely. Even gentle pace walking is good for our overall health. Using equipment can increase the intensity of your HIIT workout, providing additional resistance and helping to build muscle.

You’ll up your V02 Max.

Discover a range of HIIT workout routines that require minimal space and equipment. These exercises can be modified to suit your fitness level and can be performed in the privacy of your living room, bedroom, or even a small apartment. However, most of the HIIT workouts you’ll find on YouTube won’t actually be high intensity interval training at all—and honestly, that actually might be a good thing.

The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids. In a gym, you’re likely to see people doing chest presses with a barbell, but you can easily do them at home with dumbbells too. Swimming is really good for joint conditions specifically. It puts less load on your joints, and a 30-minute swim burns a lot of calories and gives you a good cardiovascular workout. C) Perform a push-up, returning to high plank position. B) From this position, you’ll be working your upper and lower abs.

Burpee box jumps

You can increase the challenge by making the high-intensity intervals longer, or making the exercise more challenging. It’s important to remember that to get maximum health benefits, you need to give the high-intensity bursts your all. You can try to do this HIIT workout three to five times per week. Because it combines strength and cardio training, it should be all you need. Follow the instructions and video tutorials, courtesy of Navaretta. On the other hand, the full-body cardio workouts that HIIT offers allow you to get in a total body experience with no repeats and constant variety.

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Sumo Squats

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With special advice from Mecayla Froerer, director of training for iFit, we’ve got a whole mix of HIIT workouts for you to try out. Before you get stuck in, we highly recommend investing in one of the best yoga mats to roll out while you work out. Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Choose between doing exercises for a specified duration or completing a set number of repetitions and sets.

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Maintain A High-Enough Intensity During Your HIIT Workout

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For EMOM workouts, doing fewer reps each minute means more time to rest. We’re starting you with an easier workout, with one set of exercises per minute. For something a little harder, pick the standard workout, with two different exercises each minute. This AMRAP workout is a great HIIT workout to do at home because it’s just two bodyweight exercises, and you never really get any sort of rest. This {https://vinnews.com/2025/02/14/mad-muscles-review-no-hidden-fees-just-full-access-to-everything-you-need/|} means you can blast through a super tough workout in just 5-10 minutes.

While HIIT workouts can be performed with little to no equipment, having some basic tools can enhance your training experience. Items such as dumbbells, resistance bands, kettlebells, or a jump rope can add variety and intensity to your routines. Additionally, consider investing in a timer or stopwatch to keep track of intervals and rest periods effectively. A mirror can also be beneficial for checking form and ensuring that movements are performed correctly.

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• “This was an awesome workout! Both fun and intense at the same time,” one commenter wrote.

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• In fact, even health professionals may find all the jargon confusing.

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• Keeping the left leg straight, bend into the right knee, and sit the hips back and down.
• Step the left leg behind the right leg at a slight angle into a reverse lunge.

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• FYI, there’s also sprint-interval training (or SIT), which involves going even more all-out during work intervals and recovering for longer in between them…but that’s a story for another time.

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• In particular, this session will fire up your obliques, your rectus abdominis (aka your six-pack muscles), and your transverse abdominis (also referred to as the deep core).

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High-Intensity Interval Training (HIIT): It’s for Everyone!

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Kettlebells also have some unique exercises that give your training session a fun (but challenging) spin. Listen to your body to understand what’s best for you, and know your limitations. The more consistent and committed you are to adding these workouts to your routine, the faster you will see results. Let’s explore the details of this dynamic routine that only demands your determination and body weight.

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DIY Mass Gainer: You Make the Shake, and Your Body Makes the Muscle

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The goal for each of your work intervals is to get your heart rate to around at least 85% of your max heart rate. This would equate to a heart rate of at least 165 beats per minute. Check out our full-body bodyweight workout plan with HIIT moves designed for weight loss with zero equipment. This at-home HIIT workout plan with no equipment targets all muscle groups, boosts fat burning and enhances your fitness level, all from the comfort of your home. One key benefit of HIIT is its ability to significantly increase calorie burn both during and after the workout, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories at an elevated rate even after you’ve finished exercising, making HIIT an efficient way to torch body fat.