General / October, 04 2017

Best HIIT workouts you can do at home

Do you want to burn body fat, improve your endurance and tone your muscles without going to the gym? Then, try one of the HIIT workouts at home below.

High-intensity interval training is proven to be one of the most efficient type of cardio training recommended by the most well-known fitness gurus. And it is not just another fad.

The best is that you do not have to train for long time to get results. Most of the routines are about 20-50 minutes long. Besides, there is no need to use any equipment since bodyweight exercises are suitable as well.

Some studies have proved that a well-made HIIT routine burns fat 5-6 times more efficiently than steady activities such as running. It is because it increases metabolism drastically, and that high level exists after the training for almost one day!

Below I have gathered the best HIIT workouts at home. You can find ones for newcomers as well as harder ones for those who are at a better fitness level.

30 Days Training

hiit workouts

We start our list with this complete 30-day program put together by You’ll get a workout for each day in which you need to do various bodyweight exercises.

The program focuses on the midsection to get rid of belly fat and shape your abs and includes powerful abdominal exercises such as mountain climber or burpees.

20 Minutes HIIT at Home for Fat Loss

It is a total body workout to burn a lot of calories in a short time. It is especially useful if you have a lack of time.

In each circle, you need to do 20 seconds high-intensity exercise followed by 10 seconds low-intensity one.

Ladder Workout

It is another excellent routine from It starts with a 3 minute warm up and then you continue with a ladder workout format.

At the beginning, it is harder but then it gets easier. First, you do long 60 sec high-intensity intervals with 4 bodyweight exercises and rest for 20 sec. Then each round is 10 seconds shorter.

A truly challenging program to develop your endurance.


Home HIIT Cardio Workout

Brandon Carter’s offers a great range of workouts, but this is, by far, the most popular one.

It is just a 15 min routine excellent for quick fat burning and to strengthen your core muscles.


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