High-intensity interval training (HIIT) workouts are an excellent way to lose weight and keep muscles toned. These circuit exercises can last as long as you like and include whatever you want. The idea is to get your heart rate both up and down for set periods of time, making your body work harder and burn more calories to compensate. HIIT can be done anywhere, and its versatility means this workout can be done with lots of gym equipment or none at all! Below are two examples of HIIT workouts you can do at home with little to no equipment. Find descriptions of these specific exercises via our previous blogs on the topic or by learning with the Fitness Buddy app.
Exercise |
Time/ Rep Count |
Burpees |
1:00 |
Plank |
1:00 |
Superman lifts |
15 |
Push ups |
15 |
Exercise |
Time/ Rep Count |
100 meter sprints |
— |
Dumbbell bent over rows |
12 |
Pike push ups |
12 |
Jack knives |
15 |
The idea behind HIIT is to dramatically increase the heart rate for a period of time, then lower it. This resting period can be a full rest if you’d prefer, but doing some lighter exercises such as marching on the spot will still bring your heart rate down if the high-intensity interval (like burpees or sprints) is hard enough.
Now that you have an idea of some example HIIT exercises, try mixing it up! Whether it’s using these two circuits and swapping out certain exercises, or choosing new routines to go with the high intensity options, these home-friendly workouts will help get you off the couch and get ready for the beach.
Maddy has worked in the health and fitness industry for 5 years. She has a bachelors in Exercise Science and has recently received her Masters in Exercise Physiology. She has worked with a wide demographic of clients as a Personal Trainer and loves helping people reach their goals and continue to grow. She is an outdoor enthusiast and dedicates her workouts to rock climbing, hiking and whatever new experiences may come her way.