High-intensity interval training (HIIT) is a great workout; its time efficient, helps your body burn fat and can increase muscle mass. What’s even better is that a lot of HIIT workouts can be completed at home, with no fancy (*cough* expensive *cough*) gym equipment. Here are our top 5 20 minute HIIT workouts for you to do in the comfort of your own home.
- Walk/Run Intervals
This one can be completed either on a treadmill or in your backyard or local oval. Depending on your fitness level you may want to complete the following workout as walk/run intervals or jog/sprint intervals. After a 5 minute warm up (either walking or jogging), alternate between 2 minutes of walking or jogging and 20 seconds of running or sprinting. Repeat the cycle for 20 minutes. As you get fitter, you can increase your high intensity periods up to a minute.
- Stair Runs
This workout is great for toning your legs and glutes. After a 5 minute warm up and using a set of stairs (either in your house, apartment building or stairs in a local park – or even at work…which our dad has been known to do!), alternate between running up the stairs and slowly jogging back down for recovery. Repeat the intervals until 20 minutes is up.
Skipping is a great cardio workout for people with limited space and it can be performed inside or outside. Again, after a 5 minute warm up, alternate between 30 seconds of fast skipping with 1-2 minutes of easy skipping (depending on your fitness level). Repeat for 20 minutes.
Burpees are a really fun way to exercise (said no one ever)! But they are a great way to increase your heart rate and work your whole body. After a 5 minute workout, alternate between 30 seconds of burpees and 2 minutes of resting. Repeat the intervals until 20 minutes has elapsed. As you build your fitness you can have a competition with yourself, trying to increase the number of burpees you can do in each 30 second interval.
- Circuit Training
Circuits are a great way to keep a workout interesting. Check out our other posts here for some circuit ideas that can be done at home.