Total-body strength is important for all runners to improve performance. But if you think getting stronger requires spending hours in the gym, think again. This bodyweight high-intensity interval training (HIIT) workout designed by Runner’s World+ coach Jess Movold is just three moves and requires no equipment—but still packs a major punch. This 20-minute total-body bodyweight workout is great for at home HIIT workouts when you don’t have access to dumbbells, resistance bands, or other exercise equipment. The key to an effective short workout is to focus on compound movements that engage multiple muscle groups and elevate your heart rate.
Along with the workout below, Boyton gave us the top three training tips he has picked up over his illustrious career. Beginners should do as many rounds as possible in 6 minutes, intermediate athletes should go for 10 minutes, and advanced athletes should try to go for 12 minutes or longer. Lastly, a large stability ball is also useful for core exercises. Try this HIIT workout when you are on the go and no access to equipment. Follow along with the guided 15-Minute HIIT Workout on Youtube, led by certified personal trainer, Lindsey Bomgren.
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This 20-Minute Full Body HIIT Workout with Sunny Trainer Dom is everything you need to spice things up. This combination of strength and explosive power is one of the most efficient ways to train on-the-go, no equipment needed. You want space to jump and move and a safe and stable floor to move around on.
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These quick, high intensity interval training workouts are extremely efficient at burning calories, improving heart health, and improving endurance, all in under 20 minutes. Furthermore, hours of monotony are not required to burn calories, overcome stress, or improve our health. With the proper fat-burning anaerobic exercise routine or high-intensity interval training, you can increase your heart rate and begin advancing your fitness ability in minutes from the comfort of your home. This particular workout follows a Tabata protocol, which Conlon says is her favorite because of how efficient it is. Tabata is set up so that you’ll do each exercise for four minutes straight before moving onto the next.
- Bend knees to lower down as far as possible with chest lifted in a controlled movement.
- The words “high intensity interval training” (a.k.a. HIIT) alone might make you sweat, but it’s time to start incorporating it into your routine if you aren’t already.
- And increasing it has many benefits including upping exercise performance and even reducing all-cause mortality and cardiac-related mortality, per the Mayo Clinic.
- These exercises build core stability and upper and lower body power.
- These are guidelines for workouts you can do in just 5 minutes; keep in mind that you can adapt each workout to your fitness level!
- The best HIIT workout at home is one that is easily done with the space and resources you have available in your home.
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A firm believer in the therapeutic benefits of fitness when overcoming stress and other emotional obstacles in our everyday lives. Steven also loves turning his environment into a gym wherever he goes, creating DIY marathons for himself in the countryside or while exploring a new city. He currently works as a consultant and personal trainer, helping people achieve their fitness goals tailored to the individual’s budget, circumstances and ability. Another Tabata workout with Gargano, this follow-along-video includes an extra focus on the core that “will leave you feeling empowered and energized!” she says. Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering km a week, which gives him ample opportunity to test a wide range of running shoes and running gear.
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V02 Max is the maximum amount of oxygen your body can take in and use during exercise at your 100-percent intensity. And increasing it has many benefits including upping exercise performance and even mad muscles review reducing all-cause mortality and cardiac-related mortality, per the Mayo Clinic. This no-equipment HIIT workout involves 45 minutes of high-intensity circuit training broken into 3 15-minute segments, one focusing on abs, one on lower-body and one on cardio.
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This high-intensity workout was created by Kara Liotta, CPT, to hit all of your muscles (no pun intended). You might argue that being outside means you risk getting cold, but there’s little risk of that when tackling this 30-minute HIIT session. If you can access dumbbells or resistance bands, here’s a challenging 30-minute AMRAP (As Many Reps As Possible) workout.
Lower into a press-up, then push back up, jump your feet up to your hands, and then stand and jump straight up in one smooth motion. Land softly to complete one burpee and go straight into the next. You can do this challenging jump rope HIIT workout if you have a basic jump rope. Even if you don’t have one, you can do “invisible” jump roping by mimicking the motion as if you have a rope. So, when you are short on time, there’s no better way to get your workout in than to do HIIT workouts at home. Between juggling a job, family responsibilities, household chores, and a social life, it can be difficult to fit in long workouts, let alone take the time to drive to and from the gym to get them done.
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These three moves will boost both your cardio fitness and strength. This HIIT workout with weights is perfect for those who want to do a challenging cardio workout, and it even helped Kelsey Wells, the CPT who created it, get in shape during her own fitness journey. This efficient treadmill routine from Victoria O’Neil, CPT, progresses from a moderate effort to an ALL-OUT (caps intended) sprint. How Lie on your back with your legs raised straight and perpendicular (or as close to perpendicular as you can get) to the ground. Lower both legs slowly at the same time until your feet are just above the ground, then raise them back to the starting position. How From a standing position drop down and kick your feet out behind you so you’re in an elevated press-up position.
Minute Cardio HIIT Workout
Cardio and endurance meet in this 30-minute HIIT class, from Leigh Weissman, CPT, that will leave you feeling unstoppable. FYI, there’s also sprint-interval training (or SIT), which involves going even more all-out during work intervals and recovering for longer in between them…but that’s a story for another time. Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. We’ve helped over 10,000 women improve their metabolic health to lose fat, gain muscle, and become their most confident with our STRONG System built for real women with busy lives.
Minute Dumbbell AMRAP
Sweat and strengthen with this efficient no equipment, no repeat, 15-Minute HIIT Workout. Including 16 of the best bodyweight HIIT exercises; combined in one quick, high-intensity workout. Each circuit includes a bodyweight strength exercise and a power plyometric exercise to get your heart rate up, burn calories and blast fat.
But you’re never working intensely for longer than 20 seconds at a time. Complete 4 rounds through each circuit, moving from exercise to exercise without resting. Bring your heart rate down between rounds with the active rest movement.
What Do You Need to Do At Home HIIT Workouts?
So, for example, when going down, you should be a fist’s distance from the ground by the time you count to 10, and when coming up, you should be in your original push-up position at 10. Also, if you do not have a wall nearby for wall sits, you can do the calf raises on their own. In this workout, we will do four Tabata workouts, with 1-minute rest between each one. Make sure you reset properly after each exercise to maintain a fluid and consistent technique.
