HIIT at Home for Total Body Strength

If you want to workout but the idea of going to a gym seems tedious then look no further because we have found a perfect home-based high-intensity interval training for you.

An alternative to spending your money and time on a place where you can’t regularly go, this type of workout allows you to train at home with no equipment required.

HIIT is a highly effective proven way to perform the best workout in a short period. It requires short periods of intensive exercises with even shorter rest periods. It combines both strength and cardio training and can help you decrease body fat, improve cardiovascular health, increase strength, and overall improve athletic performance.

Below is a detailed HIIT circuit workout laid out by Muhammad Abbas, the founder, and CEO of Jacked Nutrition. Being a NASM-certified trainer, an ISSA-certified fitness trainer, an ISSA-certified exercise physical therapist, and an ISSA-certified fitness nutritionist, he has perfected this high-intensity interval training plan which you can follow.

So, clear out the space and get started with these 9 exercises. Perform 2 to 3 circuits of these exercises and do take 2 to 3 min rest between circuits. Remember not to take a rest between exercises for maximum benefits.

Jumping jacks 50

Start your workout by performing jumping jacks which would activate all your muscle groups.

Direction

• Begin by standing with your feet together and your arms at your side.
• Jump up,  spread your feet, and bring your arms above your head.
• Jump again to the starting position and repeat.

Burpees 10

Another one of the full body exercises is burpees. They tend to build strength in your whole body.

Direction

• Start in a standing position.
• Then quickly drop down into a push-up position.
• Jump your feet back to your hands, and from this crouched position jump up as high as you can.
• Repeat

High knees 30

Focusing on your lower body, this exercise helps improve your lower body, activating your lower muscles.

Direction

• Stand with feet hip-width apart.
• Lift your right knee towards your chest.
• Then hop it down as you repeat it with your left leg.

Mountain climbers 30

Performed to strengthen your arms, back, shoulders, core, and legs. It is a high-intensity exercise with fruitful results.

Direction

• Start with a plank position.
• Bring one knee to your chest then back out again.
• Bring the other knee and keep on repeating.

Squat jumps 15

Adding jumps to the traditional squats, this exercise adds cardio to your strength training.

Direction

• Stand with feet shoulder-width apart and hands at chest level.
• Sink into a squat position.
• Then jump up aiming for the ceiling and repeat.

Bear walks 40 steps

To increase the muscle power of the whole body focusing especially to develop strength in the shoulders and abdomen.

Direction

• Begin on all fours.
• Walk your right hand and your left foot forward.
• Then alternate and repeat.

Pushups failure

Helps to increase your upper body strength as this exercise focuses on the chest, shoulders, and triceps. Doing push-ups to failure would increase the intensity of your workout.

Direction

• Get down on all fours and straighten out your arms and legs above the ground.
• Lower your body until your chest nearly touches the ground.
• Pause and then repeat.

Plank 1 min

One of the best exercises to strengthen your core and improve your balance and posture. It gets challenging but is worth it.

Direction

• Hold a plank position for about 1 minute while staying low to the ground.

Wall sit 30 sec

Done to strengthen the quadriceps muscles.

Direction

• Begin with your back against a wall in a sitting position.
• Hold this position.
• Then slide back up to the wall to a standing position and repeat.

How HIIT Works: Time, Rounds, and Rest Periods

HIIT alternates short bursts of intense effort with rest or low-intensity periods. A typical HIIT workout might be 20 seconds of all-out effort followed by 40 seconds of rest, repeated for several rounds. In fact, just 20 minute of HIIT workout at home can burn more calories and strengthen your heart more than 20 minutes of moderate exercise. 

For beginners, the best HIIT routine for beginners at home starts with shorter high-intensity bursts and longer rest (1–2 minutes). As you get fitter, you can increase intensity or add rounds. The key is to push hard during work intervals and recover fully before the next round. Over a 20–30 minute session, these intervals keep your heart rate up and trigger a strong fitness response.

Benefits of HIIT Exercises

HIIT is very time-efficient and has many benefits. This HIIT cardio for quick weight loss revs up your metabolism so you keep burning calories for hours after the workout. Despite the short duration, HIIT has been shown to significantly reduce body fat and waist size. It improves both aerobic and anaerobic fitness, making everyday activities feel easier. 

Regular HIIT can also lower your resting heart rate and blood pressure, helping protect your heart. Surprisingly, this no equipment fat burning workout can even aid blood sugar control by improving insulin sensitivity. In short, a brief HIIT session can boost energy, burn fat and strengthen your heart and muscles at the same time.

One of the biggest advantages is how adaptable HIIT is. It is perfect for anyone with a packed schedule. In fact, it’s often called HIIT for busy people because even a 20–30 minute session can deliver significant results. So, it is ideal for those who struggle to fit longer workouts into their day. With consistency, HIIT not only helps with fat loss but also strengthens your heart and muscles. It also supports mental focus, and enhances overall well-being.

Bottom Line

This workout presented to you can help in your fitness journey, it is specified to increase your strength while burning out excess calories. The best thing about it is that as this workout is home-based, you can perform it whenever you are free.

To achieve the maximum benefits of this HIIT workout, it is important to give the high-intensity bursts your exercises need. It may seem challenging at first but with consistency, you can easily get used to it and improve your fitness. 

Frequently Asked Questions

Can I do HIIT at home without equipment? 

Absolutely. You can do HIIT workouts without equipment using just your body weight. You can alternate squats, jumping jacks or push-ups for 30–60 seconds with periods of marching in place to recover. Even basic exercises like burpees or mountain climbers work great.

How many times a week should I do HIIT workouts? 

It depends on intensity, but generally 2–3 times per week is a good target. HIIT is demanding, so give your body a day or two to rest between sessions. On off-days, you can do gentle yoga or walking to keep active without overtaxing your muscles.

Is HIIT good for weight loss and fat burning? 

Yes. Studies find that HIIT helps you lose body fat effectively. HIIT significantly helped to reduce body fat and waist size, even compared to longer steady cardio. It often burns more calories in less time, making it a fat burning HIIT workout at home ideal. 

Can beginners do HIIT workouts safely? 

Definitely. Beginners should ease into it: start with lower intensity or fewer intervals and build up gradually. For instance, try 15 seconds of hard effort and 45 seconds of rest. As you get comfortable, slowly increase the work period or add another round. 

Can I combine HIIT with strength training? 

Yes. In fact, mixing strength training and HIIT produces great results. These workouts complement each other well. You might do separate days (HIIT on Monday/Thursday, strength on Tuesday/Friday) or integrate some bodyweight strength moves into your HIIT rounds.