HIIT Workout at Home: Ultimate Guide

HIIT Workout at Home: Ultimate Guide

Sometimes it can be hard to fit in a workout, especially when you have to drive to the gym to do so. However, what if you could do a workout in the comfort of your own home while still increasing your heart rate and meeting your fitness goals? This HIIT workout at home ultimate guide will explain what a HIIT workout is, as well as the benefits and some examples of what workouts you can participate in.    

What Is a HIIT Workout?

HIIT stands for high intensity interval training and is a workout with time-efficient training plans because it involves short bursts of exercise that are intense in nature with periods of low intensity recovery. 

Everybody should do a warm-up before a HIIT workout, whether or not you're working with a personal trainer. HIIT involves many different types of movements, such as lunges and high knees. HIIT workouts stay interesting by utilizing variations of the same move; none of the workouts are the same. 

This type of workout is defined by short rest periods and is beneficial if you do not have a lot of time on your hands, as some of these workouts extend between five and 30 minutes and burn a high amount of calories in a short amount of time. On the opposite hand, these workouts are also good if you do have a lot of time to devote to your workout and want an extra challenge and calorie burn one day.   

HIIT workouts can differ as to the actual moves but typically involve a range of jumping, running, or body weight exercises. Typically this workout entails a range of intervals with intense increases in heart rate, then periods of rest to bring the heart rate back down. Some specific HIIT exercises include commandos, jump squats, burpees, mountain climbers, and tuck jumps. 

Why Should I Engage in HIIT Workouts?

Did you know that one in five adults worldwide are physically inactive and that greater than 247 million adults are inactive in the United States? Inactivity not only contributes to a number of health conditions but can also lead you to feeling less stable emotionally due to a lack of endorphins being released. It is recommended that adults participate in 150 minutes a week of moderate-intensity physical activity in order to support their cardiovascular health and mental wellbeing.

If you find yourself adding to these statistics, frequently being inactive, skipping your workouts because you are unmotivated or too tired, and suffering the consequences because of this, you should highly consider giving a HIIT workout a chance. 

Even if you begin with one 5 minute video, you might find that it leaves you feeling better both emotionally and physically. Maybe after doing a couple five minute ones you find yourself capable of doing a 10 minute then a 15 minute. You might be surprised how much your body can handle when you give it the chance! 

How Often Should I Do HIIT Workouts?   

This number can differ depending on your personal fitness level and overall health, but it is often recommended to engage in 2-4 HIIT sessions every week. As important as exercise is, however, be careful not to burn yourself out by failing to take rest days. Your body greatly benefits from being worked, but it also benefits from rest. 

Rest does not necessarily mean sitting around all day. Instead, on the days when you skip the HIIT workout, you could go for a walk, do a yoga class, or take some extra time to stretch. Balance is key!

What are the benefits of a HIIT workout?

  • You get a high calorie burn in a short period. 
  • Your metabolic rate remains increased for hours after working out.
  • It will assist in reducing your overall fat.
  • It supports healthy muscles.
  • It supports your body’s use of oxygen. 
  • It helps maintain a healthy heart rate and blood pressure.
  • It helps maintain healthy blood sugar levels.
  • It strengthens muscle groups and joints like the knee, hips, heels, elbow, and quads

You Get a High Calorie Burn In a Short Period

Because of the high intensity of a HIIT workout, you can burn a greater number of calories in a shorter workout. This is great if you do not have a lot of time in your day to workout, or if you need a quick exercise to get you up and moving in the morning.   

Your Metabolic Rate Remains Increased for Hours After Working Out

Your metabolism remains heightened even after the workout is complete due to the high intensity nature of these workouts, the jumping, the running, and the movement. This means you will continue to burn a greater number of calories throughout the day which also assists in maintaining a healthy weight. 

It Will Assist in Reducing Your Overall Fat

Traditional endurance workouts, such as dancing or rowing, are said to reduce overall body fat. However, a reduction in overall fat was also seen in those that participated in HIIT workouts, even without a significant time spent doing these exercises. This was especially seen in those that were overweight or obese. 

HIIT Supports Healthy Muscle

As with any exercise, HIIT workouts will support your overall muscle build. It does not have the same effect as weight training does due to the variety of cardio and weight moves that it combines, but it still brings great benefits, especially in those that were less active prior to beginning this workout routine. 

It Supports Your Body’s Use of Oxygen

If you tend to be a runner or biker, you might know that long endurance workouts like this train your body to better utilize your oxygen supply. HIIT workouts are not only shown to have the same effects on oxygen consumption, but are also shown to have these effects in a shorter time period.   

It Helps Maintain Healthy Heart Rate and Blood Pressure

This effect is mainly seen in those that are overweight or obese, but can also be seen in those of a normal weight, blood pressure, and heart rate. Because working out gets everything moving and pumping in your body, it also trains your body to maintain healthy vitals- such as your heart rate, blood pressure, respirations, etc.- on a daily basis.

It Helps Maintain Healthy Blood Sugar Levels

Some research has suggested that HIIT workouts are better at maintaining and supporting healthy blood sugar levels in individuals than are traditional continuous exercises. Many people, especially in America, struggle with maintaining their blood sugar levels. This workout is a helpful option for supporting and maintaining these levels.  

What Are Some Examples of HIIT Workouts?

HIIT workouts can involve anything from a quick five minute exercise burst to a longer and more involved workout. The nice thing is that you can make the workouts what you want them to be. 

For instance, just because you have 40 minutes to workout does not mean you have to do one of the 40-minute exercise routines below. If you really enjoy the 15-minute fat-burning body coach HIIT workout but also like doing the 10 minute body coach HIIT workout, combine the two for a good 25-minute calorie burn! With this list below, there are no excuses to skip out on exercise!

5 & 10 Minute Workouts

These workouts are perfect if you have a few extra minutes in your day but not enough time for anything long. It might be the perfect start to your morning, speed workout before bed, or a quick exercise you can cram in before cooking dinner for the family. 

They are also good as an add-on to the end or beginning of another exercise routine. If you ever spend five minutes on social media or scrolling through Pinterest, then you definitely have five minutes to devote to a workout! 

  • Cardio HIIT workout: this is a quick energy boost to fire up your heart rate and release endorphins.
  • 5-minute HIIT workout: this exercise entails seven moves with 30 seconds of exercise and 15 seconds of rest in between.
  • HIIT circuit workout: this workout involves five moves that you will repeat twice.
  • 30-20-10 bodyweight HIIT workout: this exercise is made up of a high-intensity portion and a moderate-intensity portion. 
  • 10 minute body coach HIIT workout: this exercise involves five different moves with 20 seconds of work and 10 seconds of rest that is repeated four times. 
  • 10 minute HIIT workout for beginners: this exercise is perfect if you are new to HIIT or have been doing it for a long time.
  • Full body HIIT workout: this exercise entails a number of exercises, with anything from jumping jacks to half-burpees.

15 & 20 Minute Workouts

These intermediate workouts are something in-between a speed workout and a longer HIIT. These exercises are perfect if you feel like getting active after work one day but do not have the energy to do a long workout, or maybe your baby is napping and is supposed to wake up soon and you have a few minutes to prioritize your health. Your health matters, so even these 15-20 minute workouts will make a big difference!

  • 15-minute fat-burning body coach HIIT workout: this workout involves five exercises that are repeated three times with 35 seconds on and 25 seconds rest.
  • Full body HIIT workout: this workout works the entire body in this quick HIIT session.
  • 15-minute cardio HIIT workout: this workout involves a combination of cardio and bodyweight exercises with no rest in between moves. If you are needing an extra challenge to your workout this is the one to choose!
  • 20 minute HIIT workout: this workout is a high calorie burner with intervals of one minute and quick periods of rest in between the exercises.  
  • HIIT cardio workout: this workout is perfect for different skill levels, with options for both the more advanced version and the modified version. This means you can come back to it as time goes on and see how you have improved in your HIIT abilities. 

30 Minute & More Workouts

These workouts are great if you have extra time to devote to your exercise one day or if you need an extra challenge or boost to get yourself going. HIIT workouts 30 minutes or greater are especially challenging and will cause you to push yourself to your limit. Over time, though, you may find that the workouts are getting easier, smoother, and altogether better. Oftentimes it just takes patience to build up to that point! 

  • 28-min dumbbell HIIT: this full body workout uses dumbbells and involves two circuits of three exercises that are repeated twice. This workout 
  • Total body HIIT workout: this is a challenging workout, so you may have to build up to the moves, but overtime you might find yourself being capable of doing all the exercises you were not able to previously!  
  • 30-minute beginner HIIT workout: this workout is great if you are first starting out and involves a combination of five moves with 30 seconds on and 20 seconds rest. 
  • 30-minute full-body HIIT workout at home: this workout has a large variety of 28 moves in these 30 min!
  • 28 min HIIT home workout: this workout is a little different, as it involves five minute long circuits where you perform as many exercises as possible in that amount of time. 
  • 30-minute no-repeat HIIT workout at home: this workout uses weights and provides variety as you perform 30 moves in this 30-min time.
  • Low impact HIIT: while this workout is still challenging, it is low impact and perfect for those that cannot do a lot of jumping or explosive moves. 
  • Pilates HIIT with pilates PT: this workout involves a mixture of HIIT and dynamic mat Pilates all in one for a challenging workout.
  • Booty build and shred HIIT workout: this workout is perfect if you want to specifically target the glutes!
  • 45-minute jive HIIT home workout: this workout is great if you want to switch up the exercise routine a bit and do some dance moves.

Working Out With Ski-Row Air and Ski-Row Air + PWR

While many of these HIIT workouts can be done with little to no gym equipment or weights, at EnergyFit, we truly believe that the Ski-Row Air  and Ski-Row Air + PWR would be the perfect solutions if you are wanting to spice up your HIIT workouts! These machines are dual-function high intensity interval training machines that involve a combination of both rowing and skiing. For a complete list of rowing machine exercises see here.     


HIIT workouts stand for high intensity interval training and involve a combination of exercises that increase your heart rate and challenge your body. Whether you are engaging in five minutes or 45 minutes of these workouts, you will experience a number of benefits. Many adults are not active enough and could greatly benefit from these workouts two to four times a week. 

With this list of HIIT workouts above, you can customize your exercise to be whatever you want it to be and still reap all the benefits of a high calorie burn, increased metabolic rate, fat reduction, healthy muscles, supported oxygen consumption, and maintained heart rate, blood pressure, and blood sugar levels. Choose a workout or two from the list above and get active!



7 Benefits of High-Intensity Interval Training (HIIT)

The physiology of interval training: a new target to HIIT

The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults

HIIT Workout at Home: 22 Best From 5 to 45 minutes

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