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10-Minute (At-Home) High Intensity Interval Training Workouts

Published September 24, 2018 (Revised: November 02, 2019)
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

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You’ll need to choose exercises that require little or no equipment, but other than that, you can do HIIT workouts anywhere." } }] } </script> <script type="application/ld+json"> { "@context":"http://schema.org", "@type":"VideoObject", "name": "5 min booty workout // no equipment", "description": "Today I’m excited to show you a 5 minute workout that you can do to fire up your glutes without any equipment.", "thumbnailUrl": "https://www.youtube.com/watch?time_continue=1&v=6ANI0E0mVLw", "uploadDate": "2019-06-14", "duration": "PT12M49S", "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "width": 800, "height": 400 } }, "contentUrl": "https://www.youtube.com/watch?time_continue=1&v=6ANI0E0mVLw", "embedUrl": "https://youtu.be/6ANI0E0mVLw", "interactionCount": "3331" } } } </script> <script type="application/ld+json"> { "@context":"http://schema.org", "@type":"VideoObject", "name": "5 Minute Upper Body Workout", "description": "In this video you’re going to learn 5 exercises that help you strengthen your upper body.", "thumbnailUrl": "https://www.youtube.com/watch?time_continue=1&v=AqLHT3lC06w", "uploadDate": "2019-04-12", "duration": "PT17M45S", "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "width": 800, "height": 400 } }, "contentUrl": "https://www.youtube.com/watch?time_continue=1&v=AqLHT3lC06w", "embedUrl": "https://youtu.be/AqLHT3lC06w", "interactionCount": "14995" } } } </script> <script type="application/ld+json"> { "@context":"http://schema.org", "@type":"VideoObject", "name": "5 Min Full Body Workout at Home no Equipment", "description": "Today you’ll learn a 5-minute full body workout that will help you build lean muscle. And… which can be done from the comfort of your own home, without any equipment.", "thumbnailUrl": "https://www.youtube.com/watch?time_continue=1&v=HSMtFNMjts4", "uploadDate": "2019-09-13", "duration": "PT13M36S", "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "width": 800, "height": 400 } }, "contentUrl": "https://www.youtube.com/watch?time_continue=1&v=HSMtFNMjts4", "embedUrl": "https://youtu.be/HSMtFNMjts4", "interactionCount": "8639" } } } </script> <article> <div> <ul> <li><a href="#section1">What is HIIT?</a></li> <li><a href="#section2">Benefits of High Intensity Interval Training (HIIT) Workouts</a></li> <li><a href="#section3">What are Some High Intensity Interval Training Exercises?</a></li> <li><a href="#section4">Can I Do HIIT at Home?</a></li> <li><a href="#section5">How To Do HIIT Workouts</a></li> <li><a href="#section6">Workout #1</a></li> <li><a href="#section7">Workout #2</a></li> <li><a href="#section8">Workout #3</a></li> <li><a href="#section9">High Intensity Interval Training at Home—Wrap-Up</a></li> </ul> </div> <section> <p><i>High-intensity interval training</i>, or <i>‘HIIT’</i>, workouts are an awesome addition to any fitness routine. Not only are they time-efficient and easily modifiable, they’re literally backed by science as a more enjoyable way to burn fat<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27368057" rel="nofollow noreferrer">1</a></sup> <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29683919" rel="nofollow noreferrer">2</a></sup>.</p> <p>Plus, you can do high intensity interval training at home, at the gym, or <a target="_blank" href="https://www.warriormade.com/content/exercise/hotel-room-workout" rel="noreferrer">on the road</a>. No equipment is required—only floor space, a timer, and some <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tips-for-workout-motivation" rel="noreferrer">motivation</a>.</p> <p>Here’s everything you need to know about HIIT training, the benefits, good exercises to plug into your workouts, and 3 fat-burning workouts you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2><i>What is HIIT?</i></h2> <p>HIIT is a form of interval training where you repeat an exercise (or series of exercises) at high intensity. Exercises are separated by short rest periods to keep your heart rate up<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/" rel="nofollow noreferrer">3</a></sup>.</p> <p>For example, a HIIT workout might look like this:</p> <p>20 seconds of work followed by 10 second of rest, for 8 rounds</p> <p><i>(See “How To Do HIIT Workouts” below for a full explanation.)</i></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Benefits of High Intensity Interval Training (HIIT) Workouts</h2> <p>A 2018 study published in the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/" rel="nofollow noreferrer"><i>International Journal of Environmental Research and Public Health</i></a>, exercise physiologists said HIIT improves physical fitness, physiological functions, and cardiovascular disease risk factors.</p> <p>Along the same lines, a 2012 study from the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/" rel="nofollow noreferrer"><i>Journal of Physiology</i></a> called HIIT a “potent and time-efficient training method for both improving cardio and muscular strength”. </p> <p>Here are some other benefits of HIIT workouts:</p> <ul> <li>They’re proven to help shed excess body-fat<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29683919" rel="nofollow noreferrer">4</a></sup>.</li> <li>They can increase the number of calories you burn <i>after</i> exercise<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685083/" rel="nofollow noreferrer">5</a></sup>.</li> <li>They’re typically a more enjoyable form of exercise than steady-state cardio, like running<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27368057" rel="nofollow noreferrer">6</a></sup>.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What are some high intensity interval training exercises?</h2> <p>Almost any exercise works for high-intensity interval training (HIIT) workouts. But we recommend choosing <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional, compound exercises</a> that train several muscle groups at once.</p> <p>Studies show compound, or multi-joint, exercises (like squats) increase muscular strength and cardiovascular fitness better than isolation exercises (such as bicep curls)<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/" rel="nofollow noreferrer">7</a></sup>.</p> <p>Below you’ll find a video workout sample and 5 upper, lower, and full-body beginner compound exercises you can use at home.</p> <h3>Lower body</h3> <iframe width="800" height="400" src="https://www.youtube.com/embed/6ANI0E0mVLw" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> <p>Check out this <a target="_blank" href="https://www.youtube.com/watch?v=6ANI0E0mVLw" rel="noreferrer">lower body workout video</a>, or try:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">Alternating reverse lunges</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer">Squats</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-one-leg-drinking-bird/" rel="noreferrer">Single leg drinking birds</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">Good mornings</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-frog-jumps/" rel="noreferrer">Frog jumps</a></li> </ul> <h3>Upper body</h3> <iframe width="800" height="400" src="https://www.youtube.com/embed/AqLHT3lC06w" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> <p>Check out this <a target="_blank" href="https://www.youtube.com/watch?v=AqLHT3lC06w" rel="noreferrer">upper body workout video</a>, or try:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups" rel="noreferrer">Push-ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-push-slide/" rel="noreferrer">Push-Slide</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-table-tops/" rel="noreferrer">Table-Tops</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/a-step-by-step-guide-to-perfect-hindu-pushups" rel="noreferrer">Hindu Push-ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-plank-up-downs" rel="noreferrer">Plank up downs</a></li> </ul> <h3>Full-body & core</h3> <iframe width="800" height="400" src="https://www.youtube.com/embed/HSMtFNMjts4" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> <p>Check out this <a target="_blank" href="https://www.youtube.com/watch?v=HSMtFNMjts4" rel="noreferrer">full-body workout video</a>, or try:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jumping-jacks/" rel="noreferrer">Jumping jacks</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpees/" rel="noreferrer">Burpees</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">Planks</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/russian-twists/" rel="noreferrer">Russian twists</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-mountain-climbers/" rel="noreferrer">Mountain climbers</a></li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Can I do HIIT at home?</h2> <p>Definitely. You’ll need to choose exercises that require little or no equipment, but other than that, you can do HIIT workouts anywhere.</p> <p>All you’ll need is:</p> <ul> <li>Adequate floor space</li> <li>A timer (your cell phone clock app works great)</li> <li>A mat (optional)</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>How To Do HIIT Workouts</h2> <p>This step-by-step guide will teach you how to do (and create) HIIT workouts.</p> <ol> <li>First, pick your exercises. If this is your first time doing a HIIT workout, choose 2 complimenting exercises (i.e. one for your arms and one for your legs*).</li> <p><i>(*This ensures your muscles don’t fatigue too quickly. For example, push-ups and squats or jumping jacks and burpees both go really well together.)</i></p> <li>Determine how long your <i>work interval</i> will be. This is the time you’ll exercise each round. For example, you might pick 30 seconds.</li> <li>Determine how long your <i>rest interval</i> will be. This is how long you will rest between work intervals. The number should be shorter than—or the same amount of time as—the work interval. For example, you might pick 20 seconds.</li> <li>Finally, determine how many <i>total rounds</i> you will do. This establishes the length of your workout*. You can do multiple cycles of the workout, too. This means repeating all the exercises in the round. For example, you might pick 1 cycle of 8 rounds of push-ups and squats.</li> </ol> <p>(*To calculate the length of your HIIT workout, add your work interval and rest interval together. For example, 30 seconds of work and 20 seconds of rest equals 50 seconds per cyccle. Then, multiply the total minutes/seconds you just calculated by the number of rounds you’ll be doing. 16 rounds, for example, is about 13.5 minutes.)</p> <h3>Sample HIIT Workout</h3> <p>Say you chose push-ups and squats at 30 second work intervals, 20 second rest intervals, and 12 total rounds (1 cycle, 6 rounds of each exercises). </p> <p>Here’s how you’d write that workout:</p> <p>30 seconds on, 20 seconds off x 12 rounds:</p> <ul> <li>Push-ups</li> <li>Squats</li> </ul> <p>Before you exercise, determine whether you’ll <i>alternate between exercises</i> (i.e. push-ups, then squats, then back to push-ups) or do all of one exercise before switching (i.e. 6 rounds of push-ups in a row, then 6 rounds of squats). If you’re a beginner, try alternating to start.</p> <p>Start to finish, this sample workout will take 10 minutes. </p> <p>You can write your own HIIT workout, or try one of the 3 10-minute HIIT workouts we’ve created below.</p> </section> <section id="section6"> <h2>Workout #1: </h2> <h3>:30 work, :30 rest x 7 rounds</h3> <ul> <li>Burpees</li> </ul> <p>This workout might seem simple, but it’s more challenging than you may think. </p> <p>There’s no way to make burpees “easier”, but getting into a rhythm with your breathing will help keep your heart rate under control during this workout. Take a deep inhale at the top before going down to the floor.</p> <p><strong>Beginner goal</strong>: Aim for a minimum of 6 burpees each round.</p> </section> <section id="section7"> <h2>Workout #2:</h2> <h3>:40 work, :20 rest, x 2 cycles (10 total rounds)</h3> <ul> <li>Inchworms</li> <li>Reverse Crunches</li> <li>Table tops</li> <li>Russian Twists</li> <li>Mountain climbers</li> </ul> <p>In this workout, you’ll do all 5 exercises twice then repeat the workout for a total of 10 rounds. Use this <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results" rel="noreferrer">beginner exercise guide</a> to ensure your form is right for these movements. </p> <p><strong>Beginner goal</strong>: Finish! Don’t worry about the total number of reps. Instead, focus on doing your first rep at the beginning of each new round even if you’re still out of breath. </p> </section> <section id="section8"> <h2>Workout #3:</h2> <h3>:30 work, :30 rest, x 3 rounds</h3> <ul> <li>Alternating reverse lunges</li> <li>Pushups</li> </ul> <p>Both movements require core stabilization and good cardiovascular fitness. You might push closer to muscular failure (not being able to do a full-rep) in this workout. Take breaks as needed.</p> <p><strong>Beginner goal</strong>: Don’t stop moving during round 3. Even if you’re tired, take deep breaths and do as many reps as you can with good form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section9"> <h2>High intensity interval training at home—wrap-up</h2> <p>HIIT workouts are easy to write, challenging to do, and perfect for any lifestyle. And high intensity interval training at home is just as effective as doing it anywhere else. All you really need is floor space and a timer.</p> <p><i>Any</i> exercises work, but picking compound, full-body exercises that compliment each other is the way to go. See the workouts above and “How To Do HIIT Workouts” for samples. </p> <p><a target="_blank" href="https://www.warriormade.com/content/exercise/fit-after-40-no-sweat-try-these-4-simple-exercises/" rel="noreferrer">No matter what your age</a>, the key to getting fitness results is progressive overload(*). Slightly increase the volume (reps, rounds) and intensity of your HIIT workouts. This continually forces the body to adapt over time <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/" rel="nofollow noreferrer">8</a></sup>.</p> <p>But first, focus on good technique and consistency. Over time, ramp up things like exercise quantity, length, and intensity. Start with one of the 3 10-minute workouts above a try or write your own!</p> </section> </article>

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