hiit workout at home

HIIT Workout at Home: The 3 Best Workouts You Must Try

JDP Fitness’ very own Matt Williams has been busy trying out The Best Fat-Burning HIIT Workouts You Can Do At Home.

Do you want to burn body fat, improve your endurance and tone your muscles without going to the gym? Then, try one of the HIIT workouts at home below.

High Intensity Interval Training is proven to be one of the most efficient type of cardio training recommended by the most well-known fitness experts. And it is not just another fad.

Examples of HIIT:

High intensity training is a combination of high-intensity exercises such as mountain climbers, burpees, and low-intensity activities like walking at one place or even having a rest.

The best is that you do not have to train for long time to get results. Most of the routines are about 20-50 minutes long. Besides, there is no need to use any equipment since bodyweight exercises are suitable as well.

The priority is to work at a maximum intensity for short bursts with short recovery periods.

Some studies have proved that a well-made HIIT routine burns fat 5-6 times more efficiently than steady activities such as running (unless of course your doing HIIT running).

It is because it increases metabolism drastically, and that high level exists after the training for almost one day!

There is no doubt that it is the best type of training you can do a home if you want to burn calories. And the results are the same for both men and women.

Below I have gathered the best HIIT exercises at home. You can find ones for newcomers as well as harder ones for those who are at a better fitness level.

kettlebell workout

Benefits of Bodyweight Workouts

Because they do not require weights, bodyweight exercises are the ideal choice for individuals who are interested in fitness but do not have access to equipment.

While some exercises may require some type of equipment, the majority of bodyweight exercises require none.

For those exercises that do require equipment, common items found in the household are usually sufficient (such as a bath towel for towel curls), or substitutes can usually be improvised (for example, using a horizontal tree branch to perform pull ups).

Some bodyweight exercises have been shown to benefit not just the young, but the elderly as well.

Most bodyweight exercises can be progressed or regressed to match the individual’s abilities. This progression/regression strategy allows people of nearly all levels of fitness to participate.

Some basic methods to increase or decrease the difficulty of a bodyweight exercise, without adding extra weight, are:

  • Changing the amount of leverage in an exercise (such as elevating the feet for a standard push-up, or performing the push-up with knees on the ground).
  • Performing the exercise on an unstable platform (such as performing push-ups on a basketball), modifying the range of motion in an exercise (such as squatting to a 45 degree angle rather than a 90 degree angle).
  • Incorporating unilateral movements as opposed to bilateral movements (such as performing a one-armed push-up), and adding isometric pauses during the exercise (such as holding for a few seconds at the bottom of a push-up).

hanging core exercise

Gymnasts make extensive use of isometrics by doing much of their training with straight arms (such as iron crosses, levers, and planches).When compared to weight lifting, bodyweight exercises often require much more flexibility and balance.

Bodyweight exercises have a far lower risk of injury compared to using free weights and machines due to the absence of an external load that is placing strain on the muscles that they may or may not be able to deal with.

However, the lower risk of injury is only provided that the athlete/trainee is progressing through the correct progressions and not immediately skipping to strenuous movements that can place undue and possibly harmful stress on ligaments, tendons, and other tissues.

Bodyweight exercises also work several muscle groups at once, due to the lack of isolation and the need of a large majority of muscles to perform a movement properly.

For example, in a pushup, the body must form a rigid straight line, and the elbow joint must move from a straight angle to the smallest angle possible, and thus the core muscles, chest muscles, triceps, and legs are all involved in ensuring proper, strict form.

Dip Exercise at home

The 3 Best Workouts at Home:

We have chosen three top HIIT workouts for you to try. You can do each of these workouts twice a week to give you six intense sessions a week.

The best thing about them is that you can do them in the comfort of your own home and all can be done without any equipment.

Workout 1

  • Thus is a 30 minute bodyweight workout perfect for anybody new to HIIT.
  • This workout is designed to be performed as a circuit.
  • You will work as hard as you can for 30 seconds on an exercise before taking a 15 second recovery.
  • You will then move on to the next exercise. Repeat through all the exercises and then take a longer 1 minute rest.
  • Repeat the whole circuit three times.

As you become fitter you can look to increase the work time and shorten the rest time. But remember to keep the work section as intense as you can to really keep the heart rate high.


  1. Squat,
  2. Press up to T,
  3. Mountain Climber,
  4. Alternate Lunge,
  5. Bicycle Crunch,
  6. Squat Jumps

Workout 2

The next workout uses a shorter work and rest ratio and is most commonly know as Tabata.

Perform each exercise with the highest intensity possible during the 20-second bursts, and try to recover during the 10-second rest periods. Repeat once through, totalling four minutes.


  1. Burpee
  2. Push-Up
  3. Lunge
  4. Kick Throughs
  5. Plie Squat
  6. High Knees
  7. Side Shuffle

Workout 3

This workout is time-based. You’ll need either an interval timer or an interval timing app, and you’ll perform 20 seconds of each exercise, no breaks.

Perform each of the 6 exercises for 20 seconds each, no rest. Then rest for 60 seconds.

Perform 3-5 rounds.


  1. Reptile Walkout
  2. Jump Squat
  3. Tricep Dip
  4. Reverse Lunge
  5. Rolling Plank
  6. Jump Lunges

Try these workouts at home and you’ll see a difference in a week. If you enjoyed this blog, please leave us a comment below. 😉

author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


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