At-Home HIIT Workout: You Don't Need a Fireplace to Feel the Burn
Jonesing for a HIIT workout, but can’t leave your home?
Time to think outside the big box gym. Even if you’re grounded in your living room with nary a dumbbell in sight, you can still put a killer high-intensity interval workout in—all it takes is some willpower and a little creativity.
The willpower is on you. For a creative, at-home HIIT workout, read on.
For even more live and on-demand workouts you can do at home, sign up for Openfit for free today!
Benefits of HIIT Workouts
High intensity interval training, which alternates periods of intense work and rest, has numerous benefits, including:
- Better strength, power, and stamina. “Your body gets stronger when you overload your muscles, creating the stimulus for them to adapt and grow,” says Openfit Live trainer Alasdair Fitz-Desorgher. “The explosive nature of ‘HIIT exercises,’ such as squat jumps, call upon your muscles to contract at maximum force and speed.”
- Improved cardiovascular fitness. “The harder you push yourself, the harder your heart has to work to supply your muscles with blood and remove metabolic waste,” says Openfit Director of Fitness and Nutrition Content Trevor Thieme, C.S.C.S. “That can have a direct (and very positive) effect on how well your whole cardiorespiratory system works.”
- Pushing yourself to the limit is a proven mood-booster. Feeling cabin-feverish? HIIT’s even got you covered there. “The release of chemicals such as endorphins and endocannabinoids has been shown to perk you up, potentially lifting even the grumpiest mood,” Alasdair says.
Though many HIIT programs require exercise bikes, treadmills, kettlebells, and other such heavy-duty gym fare, you can do just as well at home using bodyweight exercises and (if you’ve got one lying around) a jump rope.
The Home HIIT Workout
- Warm up with 5-10 minutes of dynamic stretching, jogging in place, and other low-intensity movements.
- Perform the exercises indicated as a circuit (i.e., back-to-back).
- Using good form, complete as many reps as possible of each move in the work period indicated in the chart below.
- Rest as indicated between exercises.
- If you become exhausted or cannot complete a rep during the work period, pause, and resume the set as soon as you are able.
- Rest one minute between circuits.
- Jump Rope
- Plyo Pushups
- Butt Kick
- Plank Pushup
- Squat Jack
- Spiderman Plank
- Skater Jump
- Mountain Climber
- Suicide Shuffle
- Alternating Side Kick
|FITNESS LEVEL||Work Period||Rest Period||Number of Rounds|
|BEGINNER||20 seconds||40 seconds||1-2|
|INTERMEDIATE||30 seconds||30 seconds||2-3|
|ADVANCED||45 seconds||15 seconds||3-4|
1. Jump Rope
- Hold the rope with your palms facing up and your wrists roughly halfway between your feet and the top of your head. Your wrists should be a few inches away from the sides of your body.
- Start with the rope behind your heels, and spin the rope up and over your head. (Once you’ve built up momentum, you should be able to continue spinning the rope by moving your wrists with minimal elbow and shoulder movement.)
- Keep a slight bend in your knees, stay on your toes, and jump no more than a couple of inches off the ground.
- Engage your core and keep your spine neutral by keeping your chest up and looking straight ahead, not down.
- Jump continuously for the entire work period.
- Too easy? Try crossovers, boxer skips, and double unders.
2. Plyo Pushup
- Assume a pushup position with your feet shoulder-width apart, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders.
- Squeeze your glutes and engage your core to lock your body into position.
- Keeping your elbows tucked, lower your torso until your chest is within a few inches of the floor, and then push up with enough force for your hands to leave the ground.
- Land softly, transitioning immediately into your next rep.
- Too hard? Perform the same move with your hands elevated on a step or other sturdy surface.
3. Butt Kick
- Stand tall with your feet hip-width apart and your arms bent 90 degrees at your sides.
- Keeping your chest up, back straight, shoulders back and down, and core engaged, kick your left heel up to your left glute as you swing your right arm forward and left arm backward in a running motion.
- Return your left foot to the ground as you raise your right foot to your right glute and swing your left arm forward.
- Continue alternating sides. Pump your arms in rhythm with each step, making sure to land gently on the balls of your feet.
4. Plank Pushup
- Assume a push-up position but with your weight on your forearms instead of your palms. Your feet should be shoulder-width apart, your fingers spread wide on the ground, and your forearms parallel. This is the starting position.
- Keeping your core engaged and body straight, place your right palm beneath your right shoulder and then your left palm beneath your left shoulder to push up to the top of a push-up position.
- Reverse the movement to return to the starting position.
- Repeat, this time initiating the movement with your left arm.
- Continue alternating the side on which you start with each rep.
5. Squat Jack
- Stand with your feet together and your arms at your sides.
- Keeping your back straight and core engaged, push your hips back, bend your knees, and lower your body into a squat, touching your hands to the sides of your ankles. This is the starting position.
- Explode upward, raising your hands over your head and jumping your feet out to your sides so that your body forms an “X.”
- Jump back to the starting position in one fluid motion, and repeat.
- Start in a forearm plank with your elbows underneath your shoulders, feet hip-width apart, and body straight from head to heels.
- Keeping your core engaged and hips as level as possible, bend and raise your right knee out to your side, bringing it as close as possible to your right elbow. Pause, and then reverse the movement to return to the starting position.
- Repeat on your left side, bringing your left knee to your left elbow.
- Continue alternating sides.
7. Skater Jump
- From a standing position, shift your weight onto your left leg as you bend your left knee slightly, and then push off explosively to jump to your right.
- Land softly on your right leg, sweeping your left leg behind it and your arms across your body. (Try to keep your left foot elevated, but you can tap the floor with your left foot for stability if needed.)
- Repeat in the opposite direction.
- Continue hopping back and forth.
- Start in a push-up position (arms straight, hands in line with and slightly wider than your shoulders, body straight from head to heels).
- Lift your right foot off the floor and draw your right knee toward your chest, making sure to keep your back flat, butt down, and the rest of your body stationary. Tap the floor with your toes.
- Return to the starting position, and repeat with your opposite leg.
- Continue alternating legs.
- Stand tall with your feet shoulder-width apart.
- Keeping your core engaged and your back flat, lower your body into a quarter squat with your elbows bent and arms raised in front of you.
- Choose three points for your shuffles: close, midway, and far.
- Shuffle to your right to the close point and touch the ground with your right hand.
- Now shuffle back to your left and touch the ground with your left hand.
- Shuffle again to the right, going to your midway point and touch the ground with your right hand.
- Shuffle back to the left and touch the ground with your left hand.
- Finally, shuffle to the right to your far point and touch the ground with your left hand.
- Shuffle back to the left and touch the ground with your left hand.
10. Side Kicks
- From a fighting stance, shift your weight onto your front foot, rotating the toes of that foot outward slightly.
- Draw your back knee up to the chambered position with your toes flexed toward your shin and heel pointing to your side toward your (imaginary) target.
- Keeping your knee high, quickly extend your lifted leg directly toward your target while simultaneously leaning away from it, and strike with the outer edge (or blade) of your foot.
- Return to the chambered position, and lower your kicking foot to the ground.
- During your next round, shift your weight onto your back foot, and kick to your other side with your front foot.
- Continue alternating sides with each round.
If you liked this workout you’re going to love our other high-intensity offerings on Openfit. You can find HIIT workouts in these programs:
- Rough Around The Edges – A team of professional stuntwomen guide you through 30 days of workouts that include cardio, MMA conditioning, strength training, and dance to help you become fierce, empowered, and fighting fit.
- 600 Secs – Get maximum results in minimal time. These workouts will help you meet your fitness goals no matter how busy you are.
- The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/
- The Benefits of High-Intensity Functional Training Fitness Programs for Military Personnel www.ncbi.nlm.nih.gov/pmc/articles/PMC5119748/
- Effect of High-intensity Intermittent Training Program on Mood State in Overweight/Obese Young Men www.ncbi.nlm.nih.gov/pmc/articles/PMC4980353/