22 Great HIIT Workouts You Can Do at Home

Almost everyone desires to become healthier. However, not everyone can devote a lot of time to their pursuit of health. If you find yourself unable to carve out a large chunk of time to go to the gym, HIIT workouts may be perfect for you. High-intensity interval training combines bursts of high-energy cardio with muscle-building strength training.

When you choose to engage in high intensity interval training, the short bursts of furious activity followed by a short rest period can work with any schedule. For most of the exercises, you are only active for a few minutes followed by a cool down period where you can do other work.

Here are the 22 most effective exercises that you can work into your HIIT routine right in your home gym. If you want guided HIIT training, consider a HIIT workouts program such as Aaptiv.

HIIT Workouts


You are going to start from a standing position with your feet parallel to your hips. Squat down to the floor and brace your hands against it. Jump your feet back to a plank position, then do a single push-up. Jump your toes back to their starting position, and then jump as high as you can. Do 5 of these burpees, then rest for 5 minutes.

Dumbbell Dead Lift

Stand straight with your feet slightly wider spread apart than your hips. Hold your dumbbells to the front of your legs with your hands facing down. Slowly lower the weights down to the floor and then back to the starting position. Do this 10 times, then rest for 3 minutes.

Weight Press

Stand straight with your feet flat on the floor. Hold two dumbbells up to your shoulders, then press the weight up to the ceiling and hold this position for 2 seconds. Lower them back down to your shoulders. Do this 10 times, then rest for 2 minutes.

Skip Rope

Let your inner child loose and have a blast with this HIIT exercise. Skip rope at a vigorous pace for 3 minutes, then rest for 2. Do 4 of these 5-minute sessions a day for the best results.

Jumping Jacks

Getting your heart pumping is really good for your workout. Start with a full minute of quick jumping jacks, then rest for 2. This will get your blood pumping and get your muscles ready to start their work.


Crouch on the floor with your hands right in front of your feet. Slowly walk your hands forward until you are in position for a push-up. Hold for 30 seconds. Walk hands back and stand up. This is 1 rep. Repeat 3 times per set and rest for 2 minutes between sets.

Criss-Cross Jumping Jacks

You will start out with your body in the same position as for a traditional jumping jack. When you clap your legs together, instead of meeting them in the center, change their orientation, so they come down in a staggered position. Swing your feet back to the starting position. Do 1 minute of these and rest for 3 minutes.

Kettlebell Halo

This exercise is great for strengthening your arms as well as your core. It will also stretch muscles to increase your flexibility. Use both hands to hold a kettlebell or a similar weight over one shoulder. Slowly rotate it around your head, stopping at the same shoulder. Make 5 revolutions, then rest for 2 minutes.

High Knees

Stand with your feet about hip-width apart. Quickly and sharply, bring your knees up past your waist and try to make them meet your chest. Do this for 1 minute, alternating legs. Keep movements quick, almost like you are running in place. Rest for 2 minutes after each set.

Push Up

Lay prone on the ground on your toes and hands. Keep your feet straight and your hands directly under your shoulders. With your back and thighs straight, slowly press up with your hands. Do 10 of these push-ups and rest for 2 minutes.


Squats are one of those HIIT workouts that both strengthen your muscles and if done vigorously, can get your blood pumping as well. Stand with your feet directly under your hips. Keeping your back straight, slowly lower your butt to just above your heels, then slowly stand back up straight. Return to your starting position. Do 5 of these, then rest for 2 minutes.

Russian Twist

Sit on a bench holding a medicine ball or small weights. Raise your feet a few inches above the seat and bend lean down with your back so that it is inclined at a 45-degree angle. Cross your ankles and swing the weight or medicine ball from side to side over your torso. Repeat quickly for 2 minutes, rest for 3. This is great for your core muscles.

Fast Feet

This exercise is really similar to the high knees one. However, it is faster, and you do not move your legs as much. Instead, you will be fast with your foot movements while you keep your thighs as still as possible. Make fast running movements while standing in one place. This will help your leg muscles and get your heart beating strenuously.

Side Lunges

Stand straight with your feet about hip-width apart. Put all your weight on the right leg and bend the leg forward, keeping your back straight. Straighten out the leg and shift toward your left leg. Smoothly alternate to the left leg. Repeat 10 times, rest for 2 minutes.

Butt Kicks

Stand in a relaxed form with your feet directly under your hips and your arms straight at your sides. Bend your left leg beneath you and touch it to your butt. Hold for 2 seconds, then return to start. Repeat 20 times, alternating legs. Rest for 2 minutes.

Knee Hugs

Start in the same position as for a butt kick. Instead of bending your left leg back, you will want to raise your left knee to your chest and wrap your arms around it. Hold for 2 seconds, then do it with the other leg. Repeat this 10 times then rest for 2 minutes. This stretches and increases the flexibility of the muscles in your legs, so do this exercise at the beginning of your HIIT workouts.

Low Lunge with Rotation

This is an excellent exercise for a home gym that does not have a lot of space. It works on many muscle groups without using too much movement. Start in a push-up position and raise your right leg until your foot is beside your right hand. Twist your core to your right and raise your right hand straight over your head. Bring your hand down and your leg back to the starting position and repeat with the other leg. Do this 10 times, then rest for 3 minutes.

Mountain Climber

From a high push-up position, bring your left knee up to your chest sharply. Bring it back down quickly and repeat this motion with your right leg. Do this 10 times and then rest for 2 minutes. This will work out the muscles in your legs and your core.


Lie face down on the floor as if you are about to do a push-up. Rest on your forearms and raise your body a little higher. Keep your back straight and hold up your body’s weight on your forearms. Hold for 10 seconds. Repeat 5 times and rest for 2 minutes. This will provide an excellent workout for your core muscles.

Plank Jacks

Position your body as if you are going to do a plank. Instead of holding your body still, you will quickly bring your feet together and then drive them apart. Do this quickly for 30 seconds, keeping your back straight and most of your weight resting on your forearms. Rest for 1 minute. This is great cardio as well as a workout for your core.

Step Touch

This exercise is featured in a lot of routines because it is so versatile. Stand with knees bent and torso slightly leaning forward. Swinging your arms, step quickly from foot to foot, keeping them about 2 feet apart. Repeat for a full minute, then rest for 2 minutes.


The Superman does not seem like much at first, but you will quickly see why this is a favorite of HIIT trainers. Start by lying on the ground face down with your hands extended in front of you. At this point, you will raise your hands and feet off the ground, focusing on a slight squeeze in your middle back. Finally, lower the legs and arms before repeating.


Many people choose to incorporate high-intensity interval training exercises into their routine because they can be done simply, using little to no equipment, and can fit into any time period you can make for them. They can be adapted to work on building your muscle strength, increasing your mobility, or burning fat. You can easily make high-intensity interval training work for you.

These HIIT workouts really offer a strong range of exercises, but you should consider a structured program. An example of structure would be a daily workout plan or guided HIIT workouts program such as Aaptiv.


Similar Posts