10 simple HIIT exercises you can do at home.

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10 simple HIIT exercises you can do at home.

10 simple HIIT exercises you can do at home.

HIIT workout is a type of exercise that involves intense, maximal-effort movements followed by short rest periods. These bursts have been proven to increase both cardiovascular health and athletic performance. 

HIIT workouts (High Intensity Integrated Training) typically last around 20 minutes, so you can do them during your work day when you have time. Then, focus on the next task. You will feel more energetic and healthier if you do your HIIT workouts.

This article will demonstrate 10 easy HIIT exercises you can do at home.

1. Burpee – HIIT exercise

Burpees are two-part exercises: a push-up and a jump in the air. This versatile exercise can help you build strength and endurance while also burning calories and increasing your cardio fitness.

How to do:

  • Place your feet hip-width apart.
  • Place your hands on the ground and squat.
  • Do a push-up and jump your feet so that you land on your back.
  • Begin by stepping forward with your hands towards your feet, and then continue to jump high, keeping your hands above your head.

Perform as many burpees in 20 seconds as you can, and then rest for 10 seconds.

2. Mountain climber – HIIT exercise

Mountain climber is an excellent HIIT workout for your abdominal muscles. You will need to brace your core by staying in a high-pushup position. Your shoulders and middle will be pushed back. Your hips and legs will also start to move once you have started the exercise.

How to do:

  • Start with a high plank.
  • One knee should be bent towards your chest. Then, bring the other knee to your chest.
  • Continue alternating legs.
  • You are running in place in a plane position.

For 30 seconds, work hard, and then take a break for 10 seconds.

Pro tip: Want to change things up? Begin by doing a low leg with your hands on the ground. Then bounce to and move your lunge side to side.

3. High knees – HIIT exercises

HIIT workout routines with high knees is a fast-paced exercise. This exercise activates your core and strengthens all your leg muscles. Because of their physical benefits, we can incorporate high knees into many workouts.

How to do:

  • Place your feet hip-width apart.
  • Right knee towards the chest
  • Next, lift your left knee towards your chest and hop it down.
  • Get it done!

You can do as many high knees as possible in just 30 seconds. After that, take a few seconds to rest. That is 1 set.

4. Overhead press squat – HIIT exercise

The overhead press squat, a great HIIT workout that you can do 2-3 times per week, is an excellent choice. This exercise helps you build muscle for your arm, leg, and bum.

Equipment: 2 dumbbells or kettlebells

How to do:

  • Standing tall and holding a dumbbell in each of your hands at shoulder height, stand tall.
  • Align your feet with your hips.
  • While holding the weights in your place, squat as you mean.
  • Standing straight up, raise the weights into an overhead press.
  • Repeat the process by bringing the weights to your shoulders.

You can repeat the move for as long as 60 seconds. Then, take a 10-second break. This exercise is an advanced set of squats. If you are new to the move, you can start with shorter intervals. As you grow stronger, you can increase the time between each repetition.

Pro tip: Try to keep your movements fluid. It is important to keep your abs tight to transfer power from the squat into the press.

5. Plank Jack – HIIT exercise

Plank jacks can help strengthen core muscles. This routine activates all core muscles. These exercises also activate the hips, back, and obliques.

How to do:

  • Begin by standing on one leg, with your ankles together.
  • Make sure you are straightening your body from the head to the heels.
  • Both feet should be extended wide and then reconnected.

Do plank jacks for 10-20 seconds, then rest for 10 seconds.

Pro tip: Keep your core engaged while keeping your back straight to prevent lower back injuries.

6. Push-up – HIIT exercise

A 2019 study found that those who can perform 40 push-ups are less likely to develop cardiovascular disease than those who can only do 10 push-ups. You can also use 4 Push-ups to measure upper body fitness.

How to do:

  • With your hands below your shoulders, start in a high plank position.
  • Drop your chest to the floor.
  • Keep your abs tidy.
  • Use your core and arms to push yourself up to return to the starting position.
  • Keep your back straight the entire time.

Do as many push-ups in 30 seconds as possible, and then take a break for 10 seconds.

Modification: You can modify your push-ups by dropping your knees and performing as many modified push-ups as you like.

7. Jump squat – HIIT exercise

Jump squats are a powerful exercise that targets the quads and glutes. It can be a serious cardiovascular challenge when done for a few reps. You can use it to increase jumping power or as part of any fat-loss or athletism-focused exercise.

How to do:

  • Stand with your feet shoulder-width apart, hands at your chest, and your feet on the ground.
  • Do a squat and then push yourself up to reach the ceiling.
  • Drop fluidly into a squat as soon as you land.
  • Continue

Do 30 seconds of jumping squats, followed by 30 seconds of rest. You earned it!

8. Russian twist – HIIT exercise

When you are short on time, the Russian twist targets your core muscles. It is a great exercise for the abs. This workout routine is especially great for your obliques, the muscles to the sides of your core.

How to do:

  • Place your legs straight in front.
  • You can lean back on your booty and bend your knees to raise your feet.
  • Your thighs should form a V-shaped shape with your torso and thighs, while your back should be 45 degrees to the ground.
  • Cross your arms across your chest, or clasp your hands in front.
  • Use your abs to twist to the right, back toward the center, then to the left.

Do 2 to 3 sets of 8-16 reps.

Pro tip: Hold a medicine ball or weight of 5 pounds to increase your abs. You can keep the weight at your chest or tap it on the ground with every twist.

You can also use household items such as water bottles and canned goods if you don’t need weights.

9. Jumping Jacks – HIIT exercises

Jumping Jacks is a popular exercise in health and fitness. These exercises are great for building muscle mass, toning the body, improving coordination and balance, and strengthening the muscles. You can also use these exercises to increase strength and endurance.

How to do:

  • Standing tall with your feet shoulder-width apart, ensure that your legs are straight.
  • As you leap up, lift your arms and land with your feet apart.
  • As you jump up, bring your hands to your sides and land with your feet together.
  • Repeat!

Do as many reps in as little as you can in 40 seconds. Rest for 20 seconds before you complete the set.

10. Bent-over row – HIIT exercise

The bent-over row is used to strengthen and build your upper back muscles (latissimus Dorsi, Rhomboids, and Trapezius). You will need support from the core, low back, and arms to perform a properly bent-over row.

Equipment: 2 dumbbells or kettlebells

How to do:

  • Keep your knees bent and hold a dumbbell in each of your hands.
  • Keep your back flat and straight while bending forward with your torso.
  • Keep your elbows straight while lifting the weights.
  • Stop at the top of the movement and squeeze your shoulders together.
  • Slowly reduce the weight – under control!

For 20 seconds, repeat the movement and then stop for 60 seconds. 

This exercise is a beginner set. As you gain strength, increase your active time.

11. Plank get up – HIIT exercise

Plank get-up strengthens your core, arms, and wrists. It also helps to strengthen your shoulders, hips, and glutes. This HIIT workout routine will improve your posture, tighten your midsection, and increase your weight loss.

How to do:

  • Start with a high plank.
  • You can place one arm on the ground and the other on the floor.
  • Use one hand to drive up the high plank.
  • Continue to alternate arms.

You should do it for 30 seconds. Then, take a break for 10 seconds.

12. Walkout – HIIT exercise

Walking out is a great exercise for all major muscle groups. This HIIT workout is also a great way to tone your hamstrings, which are often neglected.

How to do:

  • Stand with your feet shoulder-width apart. ‘
  • Reach forward and touch your toes.
  • Continue to walk your hands forward until you are on the high plank or as far as possible.
  • Before you take a deep breath, move your hands back and forth between your feet.

Beginners should perform the move for 20 seconds, then take rest for 60 seconds. Intermediate peeps: Increase it to between 30 and 45 seconds before you stop.

Pro tip: The further you walk, the brighter your core and shoulders are.


Many studies have shown that HIIT workout routines can improve your health and fitness. Including HIIT into your exercise routine will help you achieve the results that you desire. It takes only 15 minutes. So get yourself going NOW.

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