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How to do HIIT training at home

High Intensity Interval Training (HIIT) is a popular training style where you alternate periods of vigorous training with short breaks. Unlike more specific workouts, such as Tabata, HIIT offers a lot of freedom and versatility, depending on the level of fitness.[1] Thankfully, HIIT requires no special equipment or instructions and is easy to make from your own home. After the warm-up, you can experiment with different workouts and see what works best for you!


[[[[Edit]Add HIIT to your routine

  1. Warm up before you start exercising. Do not jump straight into your HIIT workout ̵
    1; even if you are training at home, give yourself some time to adjust before jumping into the circle. Start by doing 10-15 reps of leg turns, also work your way to side leg turns as well. To get your blood pumping, jump rope for a minute and then perform 10 reps of squats and 2 thumb masks.[2]
    Do HIIT training at home Step 1.jpg
    • You can adjust this heating as needed. Remember that the goal is to help you transition to your HIIT workout, but you do not want to feel wrapped up before you even start!
    • If you do not have a jump rope, do several jump jack reps instead.
  2. Choose your favorite exercises for your HIIT routine. You can follow a predetermined workout, or you can customize your workout. Choose some exercises that you are quite skilled with, so that you can push yourself to the limit when you train. There is no right or wrong workout – just choose activities where you can really push yourself so you can get the most out of your HIIT workout.[3]
    Do HIIT training at home step 2.jpg
    • For example, jumping jacks, squats, push ups and planks are all fair games for your workout.
    • If you have not trained for a while, you can focus on exercises that improve your flexibility, as well as less strenuous exercises such as walking, cycling or using a treadmill.[4]
  3. Choose an exercise format that balances vigorous exercise and rest. HIIT means raising your heart rate quickly with short, intense bursts of exercise breaks. Keep in mind that there is no time limit or requirement for these intervals so you can choose a format that works best for you. Think about your current fitness levels and what your body can handle – there is nothing wrong with building up to shorter rest periods when you develop more endurance.[5]
    Do HIIT training at home Step 3.jpg
    • For example, if you are a beginner, you may want to train hard for 20 seconds and then rest with lighter training, such as walking, for 2 minutes.[6]
    • If you are a more experienced athlete, you can try Tabata, a more intense form of HIIT. This means 20 seconds of heavy training followed by 10 seconds of rest.
  4. Time your workouts to 20 minutes or less. Keep in mind that HIIT workouts are very intense and are focused on getting your heart rate up. With this in mind, you should not do this type of exercise for longer than 20 minutes. If you are a beginner, start with a 4-5 minute circuit and then work your way up slowly in future workouts.[7]
    Do HIIT training at home Step 4.jpg
    • HIIT works as a compromise – while you do not have to train that long, your workout will be much more strenuous than a normal 30-60 minute workout.
    • Because these passes are short, you can fit them in almost anytime. You can try to do them in the morning or in the evening or take a quick workout during your lunch break.[8]
  5. Push yourself to the limit during your workouts. Try not to reduce the intensity of your exercises, even if you start to get tired. Do your best to make the most of each part of your workout. If you start to relax, you will not benefit from a regular HIIT workout.[9]
    Do HIIT training at home Step 5.jpg
    • If you are easily wound, limit yourself to a short circuit.
  6. Limit yourself to 3-4 HIIT workouts each week. While HIIT training is a great way to burn fat, these workouts do not fit into your daily schedule. You do not want to risk injuring or overexerting yourself, which will eliminate all the positive effects of your workout. Alternate your HIIT sessions with at least one day so that your body has time to heal and recover.[10]
    Do HIIT training at home step 6.jpg
    • Even champion athletes do not do HIIT training every day!
  7. Cool down when you have finished training. Set aside a few minutes to stretch your muscles before calling. Start with a runner, where one leg bends forward and the other leg extends straight behind. In addition, it takes some time to “release” certain parts of the body by rolling a tennis ball under your feet, hips and glutes. To really stretch your body, try the sleeping pigeon position, where you put one leg in front of your chest and stretch the other straight behind. Lean forward over your tucked foot with outstretched arms for several minutes to get a good cool down.[11]
    Do HIIT training at home Step 7.jpg
    • You can also try a dynamic lunge where you pull and hold the hind leg close to your glutes while your front leg is still bent forward.

[[[[Edit]Trying with simple workouts

  1. Test PAUL method for a well-rounded workout. Note that the PAUL method stands for plyometric cardio, as a jumping jack; ab workouts, like crunches or blanks, upper body exercises, like push-ups and lower body exercises, like lunges and squats. Make a list of different exercises that fit into these four categories and then string them into a HIIT circuit. Do each workout for 30 seconds and give yourself 30 seconds to catch your breath. Continue training until you have trained for 10 minutes.[12]
    Do HIIT training at home step 8.jpg
    • For example, you can do jumping jacks for 30 seconds, crunches for 30 seconds, push-ups for 30 seconds and then lunges for another 30 seconds. When you are done with this circuit, give yourself 30 seconds to rest.
    • Monitor yourself with an interval timer so you remember when to change activity and when to rest.
    • You can mix and match with which exercises you prefer! You do not have to do a sequence of specific exercises – what matters most is that you push yourself when you train.
    • Be careful that your knee does not go past your toes when making a lunge. It will strain your knee, which can lead to an injury, and it will make the workout less effective in your quad bikes and hips.[13]
  2. Focus on strength training with a series of tough exercises. Perform several exercises in a row, doing at least 10 reps for each activity. Switch between jump jackets, squats, tilt push-ups, planks and a glute bridge with one leg, then give yourself 30 seconds to catch your breath. Repeat this circuit several times to complete your HIIT workout![14]
    Do HIIT training at home step 9.jpg
    • For example, you can do 20 jump jackets, 10 squats, 10 seconds of leaning push-ups, a 30 second plank and 5 reps for each leg with glute bridge.
  3. Choose a running-based HIIT workout if you prefer cardio. Drive as fast as you can and take your time as you go. Give yourself the same amount of time to walk so you can breathe. Make four sets of this circuit and then lie down with a simple 10-minute job.[15]
    Do HIIT training at home step 10.jpg
    • You can warm up your body by running for 10 minutes before you start.

[[[[Edit]Experiment with exercise equipment

  1. Perform some kettlebell exercises to help you burn fat. Start by swinging the kettlebell for 30 seconds with one arm and change arms after each swing. Then hold the kettle firmly in one hand and “pull” it over your head before taking it back under your shoulder. When the 15 seconds are over, grab the kettlebell and repeat the exercise with your opposite hand. To complete the circuit, connect the kettlebell to your chest with both hands and squat for 30 seconds, keeping your back straight.[16]
    Do HIIT training at home step 11.jpg
    • Perform this workout several times, if you feel up to it!
    • Keep your knees bent and extended forward as you “pull” the kettlebell upward. Also, try to keep your heels planted on the ground to give yourself more support.[17]
  2. Alternative strength exercises with rock climbers to get your blood pumping. Start with 1 minute of kettlebell swings, and guide the kettlebell between your legs to the same level on your shoulders. Rest for 15 seconds, then do 30 seconds of mountain climbing before resting again. After this, do some push-ups for 1 minute before resting again. Make a new set of 30 second mountaineers and give yourself a moment to rest. Finish the course with 1 minute fire hydrants, followed by another set of mountain climbers.[18]
    Do HIIT training at home step 12.jpg
    • Fire hydrants are a training force where you lie on your hands and knees. Lift your bent leg and stretch it to the side, holding it in place for several seconds. Return to your original position and do the same with your opposite leg.
    • You can choose shorter circuits, if it is lighter.
  3. Focus on cardio with a treadmill. Adjust the treadmill so that you have a slope of 5% and then increase the speed to. Run for 1 minute to get your heart rate up and then turn the treadmill speed to. Go at this speed for 2 minutes before resetting to the faster speed. Aim to do at least 6 repetitions of this exercise so that you can get a complete workout.[19]
    Do HIIT training at home step 13.jpg
    • It can help you go for a light 5-minute jog as a way to both warm up and cool off.


  • Time your workouts and rest periods with an interval timer.[20]
  • Customize pre-made workouts to better fit your training needs and goals. For example, if you are focused on strength training, you can replace jump jackets for push-ups.
  • Look for equipment-based workouts online, such as combat ropes or cycling.[21]
  • To increase your endurance, eat a diet rich in protein and complex carbohydrates.[22]


  • Do not overwork yourself! If you are new to HIIT, start with smaller workouts so you can build your endurance. You can always extend your workouts when you become more experienced!

[[[[Edit]Things you need

  • Kettlebell (optional)


  1. https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html
  2. https://www.12minuteathlete.com/pre-hiit-workout-warm-up/
  3. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  4. [v161164_b01]. October 24, 2019.
  5. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  6. https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-because-they-re-easy-to-get-wrong
  7. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  8. https://myy.org/top-5-benefits-of-hiit-workouts/
  9. https://www.insider.com/what-is-hiit-2018-2#you-do-hiit-too-often-6
  10. https://www.insider.com/what-is-hiit-2018-2
  11. https://dailyburn.com/life/fitness/post-hiit-workout-stretches/
  12. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  13. [v161164_b01]. October 24, 2019.
  14. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  15. https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html
  16. https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-because-they-re-easy-to-get-wrong
  17. https://m.youtube.com/watch?v=DGql83eyHRE&t=1m30s
  18. https://www.mensjournal.com/health-fitness/at-home-hiit-workouts-to-get-fit-fast/
  19. https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html
  20. https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7
  21. https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-because-they-re-easy-to-get-wrong
  22. [v161164_b01]. October 24, 2019.

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