HIIT stands for high intensity interval training. It’s a fast paced fitness program that works to help people lose weight, drop fat and build strength. The core of how to do HIIT workouts at home is that the exercises aren’t long in length. Instead, you will exercise for short bursts of time.
If you’re looking to get fit and burn calories without leaving the comfort of your own home, HIIT workouts are a great option. High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise.
The best part? You don’t need any equipment to get started. In this guide, we’ll walk you through the steps of doing HIIT workouts at home and help you achieve your fitness goals.
Understand the Basics of HIIT
Before you start doing HIIT workouts at home, it’s important to understand the basics of this type of exercise. HIIT involves alternating between high-intensity exercises and periods of rest or lower-intensity exercises.
The high-intensity exercises should be challenging and push you to your limits, while the rest periods allow your body to recover. This type of workout is known for its effectiveness in burning calories and improving cardiovascular fitness.
By understanding the basics of HIIT, you can ensure that you’re performing the exercises correctly and getting the most out of your workouts.
How To Do HIIT Workouts
Contrary to what some ads want you to believe, not everyone smiles and is happy when they’re working out. Getting fit takes sweat, hard work and commitment. Sometimes, you might prefer to do anything else but work out.
You might be someone who hates working out. You don’t like exercising and you don’t like the time it takes to do it. That’s why a home HIIT workout plan might be perfect for you. When you use this program, you can achieve more results and you’ll use less time to get those results, too.
To do HIIT workouts at home, start by choosing a few exercises that target different muscle groups. Some popular options include jumping jacks, burpees, mountain climbers, and squat jumps.
Set a timer for your desired work and rest intervals, such as 30 seconds of work followed by 10 seconds of rest. Perform each exercise at maximum intensity during the work intervals, then rest during the rest intervals.
Repeat this circuit for a set number of rounds or for a specific amount of time. Remember to warm up before starting your workout and cool down afterwards to prevent injury. With consistency and dedication, you can achieve great results with HIIT workouts at home.
What To Do If You Hate Exercise
You don’t have to work out for an hour or even half an hour using HIIT. It might surprise you to learn that you can get a workout done in just 15 minutes. Those 15 minutes might not seem like it’s enough time to produce changes in your body shape and weight, but it is – because of the intensity of the workout.
When you follow a HIIT workout plan and do a 15 minute exercise routine, your body can get the same results as if you’d completed an hour of working out. That’s why this program is the right choice for people who know they need to exercise, but they just want to get fitness over with and go on with the rest of their day.
You can use the program to develop a toned body without it intruding in your life like some programs do. You’ll also reap the cardiovascular benefits because HIIT is great at helping you keep your heart healthy.
You might be thinking that exercising for just 15 minutes and getting great results sounds too good to be true. It’s not. The reason it works is because of the intense HIIT home workout. You will work hard, you just won’t work as long.
During your home HIIT workout routine, you’ll go through sets that will push your body to the max every time you do them. It’s the way the exercises challenge your body during the shorter time frame that cause you to lose weight and shape up.
What Is HIIT Training Afterburn Effect?
Once you get done with a workout, you might be finished outwardly, but inwardly, your body is still reaping the rewards of your effort. When you finish a workout, you enter what’s known as the HIIT workouts afterburn effect state. The HIIT training afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), refers to the increased calorie burn that occurs after a high-intensity interval training (HIIT) workout.
During this state, your body has to bring in oxygen and it needs it faster. The reason the body does this is because it’s entering the resting phase. As the body pulls in more oxygen to use, it forces the metabolism to work harder and faster, which means you keep on burning calories.
During a HIIT workout, you push your body to its maximum effort for short bursts of time, followed by periods of rest or lower intensity. This intense effort causes your body to consume more oxygen during the workout and creates a metabolic disturbance that leads to an increased calorie burn even after the workout is over.
How many calories you’ll burn during this stage can fluctuate. However, studies have shown that people who consistently work out with HIIT have the highest afterburn rate. That’s because of the amount of exertion the body is forced to use during the exercises.
You can tell you’re going to have a decent HIIT afterburn when you work out hard enough to feel like you’ve given it everything you’ve got and you just want to collapse from the effort you put out.
This means that your body continues to burn calories at a higher rate for hours after you’ve finished exercising. The HIIT training afterburn effect is one of the reasons why HIIT workouts are so effective for fat loss and improving overall fitness.
During your afterburn, your body is not only burning up more calories, but it’s also burning up fat, so you get a double benefit. How long this effect keeps on going depends.
It can change according to the intensity of the workout as well as how your body processes afterburn. Most people will see a 24 hour continual afterburn. But with HIIT, it’s not uncommon to regularly have a 48 hour afterburn – even if you’re in the recovery or resting phase.
The workouts are tough and efficient. You’ll improve various muscle groups and you’ll see the results in certain areas of your body. But the workout is also great at giving you an all over body exercise.
HIIT Full Body Workout – No Equipment; No Boredom
A big problem with exercise can be the cost of equipment or even sheer boredom. These two things often drive people away from getting fit. But with HIIT, neither of those are an issue.
There’s no need for you to ever buy anything extra. You won’t need a gym membership, you don’t need special weights or bands or anything else. All you need is yourself. So if you want to lose weight and get in shape, you can with no added cost to get started.
This is great for people who can’t afford to buy anything – and maybe that’s where you’re at. You’ve been holding back on getting fit because you knew you couldn’t buy any fitness gear.
Not having to purchase anything can help you get started on the road to a leaner, stronger body immediately. There’s no special place where you have to be to do the routines.
You can do them anywhere you like. If you want to do them at home, you can. If you want to work outside, you can. Plus, you don’t have to do the same routine over and over again until you’re so bored you can’t stand it.
A HIIT full body workout is a great way to maximize your calorie burn and target multiple muscle groups at once. To get started, choose 5-6 exercises that target different areas of your body, such as squats, push-ups, lunges, burpees, and mountain climbers.
Perform each exercise for 30 seconds, giving it your all and pushing yourself to your maximum effort. Rest for 10-15 seconds between each exercise.
Repeat the circuit 3-4 times for a complete HIIT full body workout. Remember to warm up before starting and cool down afterwards to prevent injury and promote recovery.
Your routines never have to be the same. The exercises that you do can change up daily if you want, so that every time you go to exercise, you get to approach a new challenge.
Not only does this keep you from getting bored, but it also challenges your body. So if you’re someone who wants to lose weight and get fit, but time or money is an issue, then HIIT is a great fitness program for you.
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