HIIT exercises at home. You don’t have any excuses to get in shape!

April 2, 2020, 5:58 p.m.

If you haven’t try HIIT exercises at home, consider this your formal invitation to it! Did you know that trainers all around the world love them as they’re quick, efficient and can be adjusted to any training level?

Indeed, you don’t need (almost) any equipment to do these type of training workout. This is perfect if you’re short on time and driving to the gym just doesn't fit into your schedule. You better have some motivation because this workout is going to leave you exhausted.

What is a HIIT workout?

For those unfamiliar with the term, HIIT – high intensity interval training – is a kind of exercise that has been proven to boost metabolism, build strength and pack in the same benefits of lower and moderate intensity aerobic workouts, but in a much shorter time.

A good HIIT workout can deliver a lot of what you want from traditional cardio – burning fat, elevating your heart rate, pushing you to sweat, and improving lung capacity – in a fraction of the time, making it especially useful for those of us who can't spend all day in the gym.

With this type of training workout, one thing is for sure: you'll only power through these HIIT workout exercises for a minute, but you'll feel the burn for much longer. Believe us, we’ve been there!

You won't need much professional gym equipment either to do HIIT exercises at home:

  • Comfortable clothes
  • Manageable and weighted material: water jugs or bottles are ideal for HIIT exercises
  • Padded surface: mats, towels or blankets
  • Chair: they’re necessary to do the exercises with a certain elevation or posture

Of course, any gym equipment you might have at home is welcomed, but they’re not strictly necessary.

hiit training

HIIT training benefits

The benefits of HIIT workouts are many:

  • They are short (30 minutes or less!)
  • They build cardiovascular endurance as efficiently as moderate-intensity aerobic exercise for longer periods
  • They can help you blast past fitness or weight-loss plateaus
  • They burn calories even after your workout is over, thanks to excess post-exercise oxygen consumption (EPOC)

The beauty of at-home HIIT training protocol is that it can be used with almost any activity. For certain, the easiest method is using body-weight exercises like squats, lunges, push-ups and sit-ups.

HIIT exercises at home for beginners

The easiest way to do a HIIT training is dividing up every minute into work and rest periods. So for instance, if you're a beginner, you might start with 30 seconds of work, followed by 30 seconds of rest.

  • Work: a big part of the success of this training lies in the intensity with which we do each of the exercises. The key is developing a greater cardiovascular capacity, so it’s important to fight against the typical laziness of being at home. It doesn’t matter if you end up exhausted on the floor, because that’s part of the process of adaptation to the HIIT methodology.
  • Rest: resting 30 seconds between every exercise (with 2-4 repetitions) and circuit is a key factor. For example, a 5-exercise circuit will take you about 5 time with 50% work and 50% rest.

Is everything clear? Let’s discover what HIIT training you can do at home as if you were in one of our hotels!

hiit workout

HIIT workout at home without equipment

This HIIT workout routine is so easy that even the little ones can do it! Come on, you don’t have any excuses. Pay attention to the videos of each exercise in order to do them in the right way.

1. Squats (30 seconds)

Bend your knees, get your back straight and your feet parallel (as many reps as possible).

2. Shoulder press with water bottles (30 seconds)

Lift the water bottles or jug over your head (as many reps as possible). Children can do it with a juice or milk box.

3. Mountain Climbers (30 seconds)

Start in high plank position with your shoulders over your wrists and quickly drive each knee into your chest one at a time as if you're running (as many reps as possible).

4. Row (30 seconds)

A simple fitness elastic band will allow you to do this amazing HIIT exercise (as many reps as possible).

5. Burpees (30 seconds)

Just half a minute of this incredible exercise will get you completely exhausted.

When you finish the circuit, rest for 5 minutes and start again. It’s essential that the HIIT workout last between 20 and 40 minutes. If you want to practise other types of HIIT training, a simple search on the Internet would be enough. With this simple HIIT exercises at home that you can do with your family you can get in shape for the next summer!


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