Note: Cycling workouts use RPE, or rate of perceived exertion, rather than speed. If you’ve got a stationary bike at home, you can use it to get in a truly epic HIIT workout. Repeat 5 times, or for a total of 20 minutes This workout uses only your bodyweight, helping you to build strength as well as endurance.ĭo 30 seconds of push-ups, followed by 30 seconds of recovery.ĭo 30 seconds of pull-ups, followed by 30 seconds of recovery.ĭo 30 seconds of squats, followed by 30 seconds of recovery.ĭo 30 seconds of crunches, followed by 30 seconds of recovery. HIIT Workout #3: Bodyweight Resistance Training Return to your light jog (around 4.5 MPH) or run (around 5 MPH) speed for 90 seconds. Raise the speed as high as possible (8 to 10 MPH) for 30 seconds. Set the treadmill to 1% incline (to simulate outdoor conditions). Repeat 10 times, or for a total of 20 minutesĬool down with 5 minutes of light jogging or running followed by 5 minutes of stretching.Įven if it’s too cold, snowy, or rainy outside to run, you can still get in a good sprint training workout using a treadmill. You don’t need anything for this workout but a good pair of running shoes and a road, sidewalk, trail, or running track where you can run for 30 seconds without slowing.īegin with 5 minutes of stretching, followed by 5 minutes of light jogging or running. This will push your max capacity (both VO2 Max and MaxHR) harder, leading to greater fitness at a higher level. Lengthening the maximum intensity interval to 60 seconds. Less time of rest between max-intensity intervals maximizes calorie burning and pushes your cardiovascular system harder. Shortening the “recovery” interval to 60 or even 30 seconds. We’re starting at a “baseline” of 30/90 (a max work/recovery ratio of 1:3), but you can extend your rest time to up to 120 seconds (1:4 ratio) if needed. Some require a bit of equipment (kettlebell, dumbbell, cardio machine, etc.) but many can be done with nothing else but your body. Ultimately, it leads to serious improvements in your fitness!īelow, we’ve collected 8 of the best HIIT workouts you can do from the comfort of your home. There’s also a huge metabolic boost and improvements to both your lungs’ ability to absorb oxygen (oxygen uptake volume, or VO2) and your heart’s ability to beat (heart rate, or MaxHR). The fitter you are, the less rest you’ll need and the longer you can train.įor that reason, HIIT is incredibly easy to adapt to your ever-changing fitness, strength, and endurance.īecause you’re working out at maximum intensity, you burn more calories per minute during those intervals than you would in a steady-state workout. How long each interval lasts and how many cycles you do of each will largely depend on your fitness.

a more effective and time-efficient workout!ģ0 to 60 seconds of maximum intensity effortģ0 to 120 seconds of low-intensity “recovery” effort HIIT is a game-changing approach to burning an insane number of calories in far less time-a.k.a.

Hiit workout at home for weight loss