5 HIIT Exercises to Do In the Comfort of Home

Home Workouts

5 HIIT Exercises to Do In the Comfort of Home

Mar 14, 2015 //

High intensity interval training (HIIT) exercises are an
effective way to get fit and shed pounds. Plus, they can help you fit in a
workout when your schedule is packed. Here five HIIT exercises to get you started
– do them right at home. To properly perform HIIT, move on to another exercise
as quickly as possible after completing each one to keep your heart rate up.

Squat Jumps

For squat jumps, stand with your feet shoulder-width apart.

  • Lower yourself into a squat position, with your arms out in front of you,
    parallel to the floor.
  • Push through your heels and jump into the air with as
    much force as possible.
  • When you land, return to the squat position to complete
    a repetition.
  • Do as many as you can for 30 seconds, before moving on to the
    next HIIT exercise after a short (10- to 15-second) break.

Pushup Burpees

Start this
by standing with your feet shoulder width apart.

  • Drop down to the floor
    until your knees are close to your chest, and plant your hands on the ground on
    either side of you.
  • Then, kick your feet back into pushup position and lower
    your chest all the way to the ground.
  • Push back up and pull your knees back to
    your chest in one motion, then explode upward into a jump, as high as you can
    go, reaching your hands up into the air.
  • As soon as your feet touch the ground,
    immediately drop back down into another rep.
  • Repeat as many times as you can
    for 30 seconds before moving on to the next exercise.

Jumping Jacks

Though you may remember them as a childhood
gym class activity
, jumping jacks are actually an extremely effective
aerobic exercise that elevate your heart rate and burn calories rapidly.

  • Start
    by standing with your feet shoulder-width apart with your hands at your sides.
  • Jump slightly into the air and spread your legs apart while raising your hands
    above your head.
  • Jump back into the starting position, bringing your arms back
    to your sides.
  • Again, repeat as many times as possible for 30 seconds before
    stopping and moving to the next exercise.


Pushups are an excellent
full-body exercise
that deserves a place in any workout. Although pushup
burpees include a variation of pushups, it won’t hurt to devote some of your
HIIT workout to the classic variety too.

  • Start in pushup position with your
    hands slightly wider than shoulder-width apart, and carefully lower yourself
    until your chest is about a fist’s height above the floor, then return to the
    starting position.
  • Keep your back and legs in a straight line, making sure not
    to sag or push your butt up into the air.
  • Do as many as you can in 30 seconds.

Step Ups

Start this
by standing in front of an exercise step, bench or chair.

  • Put your
    entire right foot on top of the step.
  • Push through your heel and bring yourself
    up until your left foot touches the top of the step, then lower yourself back
    down, keeping your back straight.
  • Bring your right foot back down to the ground
    and repeat with your left foot.
  • Continue alternating sides, repeating as many
    times as possible for 30 seconds.

How to Do HIIT

Each exercise should be done for about 30 seconds before
moving on to the next one. Try to keep your rest periods between exercises to a
minimum, but never sacrifice form for speed. Rotate through these exercises, or
incorporate others depending on your workout goals. You should plan a HIIT
workout that lasts between seven and 15 minutes.

HIIT workouts are a great way to get fit and lose weight at
home, but remember to know your limits. Start small and work up to a longer,
more intense workout.



Caleb Palmquist

Caleb is a freelance writer living in sunny St. Petersburg, Florida. He is a health and fitness enthusiast who wants to inspire people to live happier, longer lives. Caleb's hobbies include hiking, kayaking, biking, and cooking.

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