HIIT exercises for working out at home

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.

  1. 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.How to do a Burpee

  1. 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.

  1. Skipping

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.

  1. Burpees

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.

  1. 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.

HIIT vs. Low Intensity Cardio


The fat burning zone – the idea that if you keep your work out at 55% to 65% of your maximum heart rate, you will magically burn more fat than at higher levels of exercise intensity. So why bother pushing yourself when you will burn more fat exercising at a slower pace?

Because the fat burning zone is a myth.

In the post, we’ll discuss the top 5 reasons why should give up that 10 km run and start doing some high intensity interval training (HIIT).

  1. HIIT takes less time

We are so time poor these days. Imagine what you could fit into your day if, instead of that hour run, you only worked out for 20 mins. HIIT requires less time to complete an effective work out, leaving you with more time in the day to get on with other things.

  1. HIIT burns more calories

HIIT is harder than low intensity cardio. This means our bodies have to work more during the workout. Whilst a HIIT training session may only last a third of the time of a low intensity workout, the higher oxygen use during the session causes the body to use fat for energy once it has finished. As a result, our body burns more overall calories throughout the day.

  1. HIIT builds more muscle

Low intensity cardio is catabolic, meaning that it uses your muscle stores for energy. HIIT, on the other hand, uses fast oxidative and fast glycolytic muscle fibres. This means that HIIT is more of an anaerobic workout that builds muscle rather than eats muscle.

  1. HIIT makes us more efficient at burning fat

The more muscle someone has, the greater their ability to burn fat. As we discuss in point 4, HIIT helps to build muscle. But HIIT also makes us more efficient at burning fat by creating a higher oxygen deficit than low intensity cardio. A higher oxygen deficit increases the body’s maximum oxygen capacity meaning that the body is more efficient at transporting oxygen. And since fat requires oxygen to be oxidised, the more oxygen transported, the more fat burnt. But HIIT’s ability to increase fat burning doesn’t stop there. HIIT causes a hormonal response in our body that increases our insulin sensitivity and produces greater amounts of growth hormone, making the body more effective at burning fat.

  1. HIIT is more fun!

Let’s admit it, long runs are boring…especially if they are on a treadmill. HIIT makes workouts more interesting. At most, an interval will be 1 minute long and you’ll be switching between activities…so you will never get bored.

Whilst we really like HIIT, make sure you tailor your workout to your level of fitness. We don’t want you going full blast after not having done any exercise for a long time and doing your fooffa.