Working out at home isn’t always easy. Although convenient, small spaces, ample distractions, and a lack of equipment can quickly put a damper on your fitness regimen. That said, whether you struggle with “gymtimidation” or just don’t feel like leaving the comfort of your own home, you can still get a great workout in. For accessible cardio and strength-training that’ll leave you sweating in no time, HIIT home workouts are a great place to start.
When it comes to home workouts, high intensity interval training (HIIT) is tough to beat. There are tons of HIIT workouts to do at home using minimal equipment, and the high-energy exercises can’t be topped. To help you find the best HIIT home workouts, we rounded up some of our favorites, featuring a wide variety of programming, POPSUGAR trainers, and workout lengths (ranging from 10 to 45 minutes). Depending on your schedule, the equipment you have at home, and your personal fitness goals, there’s something here for everyone.
One of best aspects of HIIT workouts is how efficient they are. Since you’re already working so hard, you may see more noticeable results over a shorter period of time. The fast-paced intervals can help you build your endurance, keep you focused, and even improve your cardiovascular health. Whether you’re seeking a quick burn or a longer challenge, read on to find the perfect HIIT home workout for you.
– Additional reporting by Chandler Plante
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POPSUGAR Photography | Chaunté Vaughn
10-Minute HIIT Ab Workout
Equipment needed: Optional mat.
This 10-minute HIIT ab workout is a little bit of core and cardio. In particular, this session will fire up your obliques, your rectus abdominis (aka your six-pack muscles), and your transverse abdominis (also referred to as the deep core). You’ll do each exercise for 30 seconds, and take 10 seconds of rest between each move. There are five ab exercises total, including mountain climbers, side planks, and Russian twists.
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30-Minute HIIT Treadmill Workout
Equipment needed: A treadmill.
If you have a treadmill at home, you’re in luck. This 30-minute treadmill HIIT workout is designed to make indoor running more enjoyable. The intervals are structured in a pyramid-style to challenge your speed and endurance. If you tend to get bored on the treadmill, this is a great way to switch up your training and work towards that elusive “runner’s high.” Just don’t forget to warm up beforehand.
POPSUGAR Photography | Chaunté Vaughn
45-Minute HIIT Workout for Beginners
Equipment needed: A way to keep time, plus an optional jump rope and medium- to heavy-weight dumbbells.
If you’re new to HIIT, this 45-minute HIIT workout is a great place to start. This particular workout is structured in Tabata-style intervals, meaning you’ll work for 20 seconds, rest for 10 seconds, and repeat eight times (for a total of four minutes per interval). All told, there are nine different intervals, each of which target a different area of the body (including butt, back, abs, legs, and arms). Feel free to modify the workout depending on your level of fitness.
Jenny Sugar is a former POPSUGAR staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
