Doing a HIIT workout at home is
one of the best forms of home training that allows you to sweat quickly and efficiently. HIIT training has been shown to boost metabolism and build strength, and provides the same benefits as low- and moderate-intensity aerobic workouts in a much shorter time.
In this article we have compiled some
HIIT workout videos from the best YouTube channels and divided them according to their duration, so that you can go directly to the ones that best suit you according to your available time. 5-minute HIIT workouts: VIDEO
Follow this fast HIIT workout for intense cardio and calorie burning. This workout uses bodyweight movements to increase your heart rate and burn calories. Try 3-4 rounds for a complete workout. This workout requires no equipment.
A short but intense 5 minute cardio (HIIT) from Patry Jordan to do at home. You can combine it with other strength routines or other intense cardio. This intense cardio will help you burn even after you've worked out and speed up your metabolism.
Entrenamiento cardiovascular de cinco minutos para que puedas tener una rápida explosión cardiovascular. Hazlo una vez por la mañana y una vez por la tarde, o si tienes tiempo, hazlo un par de veces de una sola vez. Lo que sea que se ajuste a tu horario.
This mega-short workout is only seven exercises and you'll be working for 30 seconds with 15 seconds of active recovery (jogging) between each one. It's short but challenging, so try to push yourself!
In this 30 20 10 workout you will do a moderate intensity movement followed immediately by a high intensity movement. This combination raises your heart rate during the cardio interval, and then allows for quick recovery during the cool down exercise.
10-minute HIIT workouts: VIDEO
This HIIT cardio workout has four cardio moves. You'll burn calories and keep you moving with 30 seconds of work and 20 seconds of rest. No equipment is needed.
A Tabata-style hiit routine in just 10 minutes.
If you're looking for a quick and easy to follow HIIT workout, look no further. Five exercises repeated four times, working for 20 seconds with 10 seconds rest. 10 minutes doesn't sound like much, but you'll work up a sweat.
No matter where you are in your fitness, this workout is a
must. Suitable for beginners and those counting burpees to sleep, this short HIIT blast will fire up your muscles and get your blood pumping. VIDEO
This workout by Pamela Reif has everything you need packed into 10 minutes: a mix of fast and active movements that you can do alone or with a partner. Depending on your fitness level, height and weight you will burn between 70-130 kcal.
If you need a break, don't worry. Get some rest, drink some water and continue when you are ready. The most important thing is that you don't give up and keep pushing yourself.
15-minute HIIT workouts: VIDEO
You will definitely sweat for those 15 minutes... but it's okay. Don't give up. This workout by Pamela Reif burns a lot of calories, and that's what we need sometimes, right? You don't need equipment or a lot of space for this routine.
Intense 15 min cardio routine by Sergio Peinado. This is a HIIT routine ideal for burning fat and expending calories. It lasts approximately 15 minutes, with two blocks of exercises, A and B, which will be repeated each for 6 laps.
It should be done at least twice a week. Although for people in very good physical shape it could even be done daily, although it will depend on how you organise it with the rest of your training.
A 15-minute CARDIO HIIT workout routine to do at home and burn calories, by Patry Jordan.
In just 15 minutes we will be able to perform this full body HIIT workout. No equipment is needed for the workout. We'll target every major muscle group with HIIT exercises that will burn fat fast. Go for it!
An equipment-free, super hard HIIT workout that you can do anywhere and follow easily. In this 15 minute HIIT workout each exercise is performed for 30 seconds followed by 30 seconds rest. It's a circuit, so we complete move 1, move 2, move 3, move 4, move 5 and then repeat.
20-minute HIIT workouts: VIDEO
This routine by Sergio Peinado, a graduate in Exercise Science, is ideal for slimming down or losing weight. It lasts 20 minutes and is intense enough to burn a lot of calories, so give it your all!
Natacha Océane's equipment-free 20-minute fat-burning HIIT workout that you can do anywhere. Each exercise is performed for 30 seconds followed by 30 seconds rest, a circuit of 5 exercises, repeated 4 times!
Jesús Miguel Bustos, Senior Technician in Physical and Sports Activities, has this HIIT of 20 minutes with 45 seconds of work x 15 seconds of rest (4 series) = 20 minutes.
25-minute HIIT workouts: VIDEO
25 minutes of HIIT with Toni Mitchell that doesn't require any equipment and can be done from home.
The Body Coach TV 25-minute full-body workout and you'll enjoy it. 40 seconds work, 20 seconds rest. VIDEO
No equipment, you just need your mat and something to drink. We are working the whole body (lower body, upper body and abs).
This HIIT workout is divided into three circuits. In each circuit, you will do three exercises, three times, using an interval structure of 35 seconds of work and 15 seconds of rest. We'll rest for about 75 seconds between circuits. If you need more time, just pause the video.
These circuits are designed to get your heart rate up and be a real challenge - you should feel exhausted after each one! That said, if you're just starting a fitness routine or if you're short on time, you can opt to complete just one or two of the circuits instead of all three.
30-minute HIIT workouts: VIDEO
In this high-intensity cardio workout from trainer Lita Lewis you'll get your heart rate up with high knees, quick feet and star jumps, plus work your core and lower body with jumping lunges and planks. No equipment required.
Get ready to burn calories with Le Sweat founder Charlee Atkins. This equipment-free workout includes three circuits that will get your heart rate up and leave you feeling exhausted.
This full body HIIT by Heather Robertson is going to be tough. There are no reps and no equipment. We'll only do each exercise once, so this 20 minute HIIT workout will fly by, which is great for people who need a quick sweat session or for those who get bored easily.
This one is extreme and intense. To do it you need a set of dumbbells (or water bottles).
There are 4 rounds with 5 different exercises. 50 seconds of work and 10 seconds of rest.
For people looking to lose weight and athletes looking for cardiovascular training alternatives we have this 30 minute HIIT Cardio video. The workout consists of performing different exercises targeting the legs, core and upper body. It is a highly aerobic workout. Elizabeth and Guilhem are performing the whole workout so you can do it at the same time as you watch the video. One of them will do the advanced version and the other will do the more gentle version.
35-minute HIIT workouts: VIDEO
Exercise has always been a great way to build mental and physical strength, and this channel offers a challenge to help you get the best out of yourself. PRO 500 is an extreme 35-minute, 500-calorie, 30-day home workout challenge. Each day of this home workout challenge features a new theme - including Tabata, HIIT, strength training, yoga, and cardio. With and without equipment versions.
Join Nike master trainer Betina Gozo for this HIIT interval workout that will leave your body toned and your butt tight. The workout includes three intense circuits of full-body movements, each time varying your work and rest periods. Bring a bottle of water; you'll crave those breaks. Betina's can-do attitude and constant smile will encourage you to push yourself to the limit.
full body HIIT workout includes 4 different sets of exercises with 5 movements within each set. You will do each exercise for 50 seconds with a 10 second rest in between. Get ready to burn major calories while toning and defining your entire body. VIDEO
Jeff and Stu get together on the Qinetic channel to give a 35 minute HIIT class that you can do without weights or added accessories. Be warned, it's hard.
40-minute HIIT workouts: VIDEO
This long HIIT workout is sure to work up a sweat. Burn fat, gain strength and build endurance with these exercises with your own weight that you can do from home. 45s work + 15s rest - have fun!
A longer full-body workout of 40 minutes of fat-burning exercises with your own weight. No equipment is needed for this workout that you can do from home.
Recommended to do 2-3 HIIT workouts per week supplemented with strength training with resistance bands, dumbbells or just your body weight. And don't forget to rest in between all those crazy workouts.
In this 40-minute HIIT fat-burning workout, Sydney Cummings takes you through different full-body exercise movements with nothing but your body weight.
Make sure you warm up before this piece of HIIT. You'll have fun for 40 minutes without needing any equipment.
45-minute HIIT workouts: VIDEO
Try this 45-minute HIIT workout that includes cardio and strength moves and a warm-up and cool-down. No weights are required and beginners can modify all the moves.
This video is aimed at the whole body with a set of dumbbells. If you like to combine strength training and HIIT, you have to give it a try.
workout with dumbbells will fly by because none of the exercises are repeated. You'll burn some fat with this combo of strength and cardio moves. VIDEO
It's time to break a sweat! This 45-minute workout from celebrity trainer Jeanette Jenkins, who trains Pink and Alicia Keys, will help you burn up to 500 calories - how, you ask, because Jeanette keeps you moving the whole time! It's a wonderfully intense workout, but they also offer modifications for all the moves. You'll need a towel to wipe your brow, a bottle of water to hydrate during the workout and you're ready to
play ? Frequently asked questions about HIIT training What is HIIT?
Basically, HIIT training (
High-Intensity Interval Training) consists of following a specific regimen in which speeds and intensity are varied throughout an exercise.
Any exercise can be a form of HIIT, but here's a sample routine:
Run lightly for three minutes. Squeeze harder for one minute (run or sprint). Repeat this cycle 4 more times.
Due to the limited time people have available to exercise nowadays and the need to get results as quickly as possible,
HIIT workouts have emerged as one of the most popular methods used by many people. What are the benefits of HIIT training?
Here are some of the benefits of HIIT:
Weight loss. A study in the Journal of Obesity found that participants were able to lose more body fat following a HIIT programme compared to regular cardio. This makes sense, because other studies suggest that high-intensity interval training burns more calories than "steady-state" training. Decreased blood sugar. Blood sugar control is really important for health, not just for diabetics. Those trying to lose fat should be aware of their blood sugar and corresponding insulin levels. HIIT training has been shown to help lower and control blood sugar levels. Improves heart health. HIIT helps with overall cardiovascular health. It does it in the same way as traditional resistance training, but in half the time. How many days a week should I do HIIT exercises?
Most HIIT training programmes are structured around 2-4 sessions per week depending on fitness level and desired outcome.
However, don't underestimate the importance of rest days and be attentive to your body's signals for rest.
What are the best HIIT exercises?
Most HIIT exercises include heart-rate elevating movements such as jump squats (
squats), burpees, commands, planks ( planks), mountain climbers and tuck jumps. These aerobic exercises are usually completed for 20- to 40-second intervals, with short breaks in between before it all starts again. Tires you out just reading about it, doesn't it?
While there is no single exercise that is the quintessential best HIIT exercise, make sure you work at your maximum capacity during the "work" periods of a HIIT workout to get the maximum reward.