You don’t need equipment or a gym membership to get into shape thanks to these high-intensity interval training (HIIT) home workouts.
HIIT workouts (also known as high-intensity interval training) are the most effective exercises you can do to burn fat, boost metabolism, and lose weight.
When it comes to convenient, efficient home workouts, it doesn’t get better than HIIT.
These workouts will help you slim down faster than any other type of exercise plan. They are not easy, but you can work out at home without expensive equipment, and you will get results. Today I am sharing six effective HIIT workouts that are perfect for beginners to try at home, but before we get to those, let’s review a little about what high-intensity training is all about.
What Is A HIIT Workout?
A high-intensity interval training workout is a series of exercises that alternate between intense bursts of activity followed by short recovery periods. High-intensity training keeps your heart rate up & burns more fat in less time.
Simply put, these workouts are all about going hard – resting – then going hard again.
Benefits of High Intensity Interval Training
Metabolism Boosting: The combination of high intensity and interval training speeds your metabolic rate and boosts it for up to 48 hours after a HIIT workout.
Convenient: Most workouts are less than 30 minutes & no gym membership is required!
Customizable: Perfect for every level of fitness and easy to modify and change if you get bored!
No Equipment Necessary: Since HIIT focuses on getting your heart rate up and keeping it up, you only need the resistance of your body weight!
Health Benefits: You can improve blood pressure, cardiovascular health, aerobic fitness, insulin sensitivity, and improve your cholesterol.
How Many Times Per Week Should You Do HIIT Training?
High-intensity training is high impact cardio, so you want to make sure that you give your body adequate periods of rest time between workouts to recover.
Aim for 2 to 3 HIIT workouts per week with at least 24 hours in between.
Who Should Not Do HIIT?
While there are plenty of benefits that come with HIIT Training, there are some risks.
High-intensity training isn’t for everyone.
If you’re new to exercising, you need to wait until your stamina, and your muscle tissues are ready for this form of steady-state cardio. Take two months to build your strength and endurance and then give HIIT workouts a try.
HIIT workouts push you to your limits, and they also put stress on muscles, tendons, joints, and ligaments. If you have an injury or you’re recovering from one better sit out on this high-intensity training until your doctor gives you to go ahead.
Ok! Ready to start sweating?
Here are 6 fat burning workouts you can do at home. The first three are perfect total body for beginner workouts. Then we get specific with a killer workout for upper arms & abs!
Don’t skip the warm-ups! Stretching is an important part of the routine that can keep you from getting injured.
Body Firming Workout For Beginners | FitnessBlender
This Fitness Blender workout is for you if you’re new to HIIT and want a total body workout that engages your upper and lower body as well as your core. It begins with a 4-minute warmup followed by 17 minute HIIT routine. They estimate this routine burns 7-12 calories per minute.
High-Intensity Workout For Beginners | Runtastic Fitness
Short on time? Try this no equipment necessary beginner HIIT workout that takes 10 minutes from Runtastic Fitness. You will want to warm up and stretch before starting this one.
Beginner 10 Minutes | Moms Into Fitness
Here’s another 10-minute beginner workout, this one from Lindsay at Moms Into Fitness. She begins with a quick warm-up followed by a HIIT workout that targets your lower and upper body.
Tabata Best High-Intensity Fat Burning Cardio | Fitappy
This full length 20-minute high-intensity workout via Fitappy is more of an advanced HIIT that involves four exercises for eight rounds: high knees, burpees, squats, and mountain climbers.
Upper Body Workout -Best Exercises To Get Rid of Flabby Arms | FitnessBlender
If you’re looking for a 10-minute routine, you can do at home without equipment, check out this HIIT workout from Fitness Blender that targets the arms.
500 Calorie Total Body Workout Plus Ab Challenge | Christine Salus
Finally, this one from Christine Salus combines two workouts into one mega routine that lasts around 30 minutes. The first one is a total body HIIT workout, and the second part focuses on your abs.
Did I Miss Anything?
Do you have enough information to decide if High-Intensity Training is right for you?
Or are you still on the fence?
Either way, please let me know by leaving a comment below!
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Hey! Thanks for sticking around.I started this blog to help people like you take control of their health – achieve their fitness goals – lose weight – and gain the confidence they need to go out and live life to the fullest. (Because that’s what losing 100 pounds did for me:) If you need help, please reach out. In addition to blogging full-time, I’m a Health Coach, and I’m a mom of three awesome kids – 2 girls & one son who happens to have autism.
I’m continually seeking balance to do all of the things – and I’d love to help you do the same.