High intensity interval training (HIIT) might sound like the kind of sweat sesh you do at a gym while a trainer yells at you, but it’s totally possible to do HIIT exercises at home.
Check out these 15 HIIT moves you can pull off at home.
1. Push-up
How to do it: Start in high plank position, with hands under shoulders. Drop your chest to the floor. Keeping your abs nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time!
Do as many push-ups as possible in 30 seconds, then rest for 10 seconds.
Modification: If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible.
2. Burpee
How to do it: Stand with feet hip-width apart. Squat and put your hands on the floor. Jump feet back so you land in a plank, then do a push-up. Jump feet toward hands, then jump as high as you can, with hands over your head.
Do as many burpees as possible in 20 seconds, then rest for 10 seconds.
Pro tip: Need to modify? No prob! Keep your knees on the floor for the push-up. Burpees are no joke.
3. Mountain climber
How to do it: Start in a high plank. Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a plank position.
Go hard for 30 seconds, then rest for 10 seconds.
Pro tip: Wanna switch things up? Start in a low lunge with your hands on the floor, then bounce to shift your lunge from side to side as you “climb.”
4. Plank jack
How to do it: Start in a plank with ankles together. Be sure your body is in a straight line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal jumping jacks.
Perform plank jacks for 10–20 seconds before resting for 10 seconds.
Pro tip: Keeping your core engaged and your back straight will prevent a lower back injury.
5. Russian twist
How to do it: Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor.
Cross arms in front of your chest or clasp hands in front of you. Using your abs, twist to the right, back to the center, and then to the left.
Do 2–3 sets of 8–16 reps.
Pro tip: Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level *or* tap it on the floor with each twist.
If you don’t have weights, you can use household items like water bottles or canned goods instead.
6. Jumping jack
How to do it: Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you jump up and land with feet together. Repeat!
Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest.
7. Kettlebell swing
Equipment: 1 kettlebell
How to do it: Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into heels, and drop your bum down and back.
Use your lower body’s power to “snap” your hips forward as you swing the kettlebell up. (Aim for chest height.) Remember to keep squeezing your glutes and core!
When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat.
Complete 20 seconds of kettlebell swings followed by 60 seconds of rest.
Pro tip: Form is everything. Check out our detailed guide to nailing the kettlebell swing.
8. Squat with overhead press
Equipment: 2 dumbbells or kettlebells
How to do it: Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips.
Squat like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an overhead press. Bring the weights back to your shoulders and repeat.
Repeat the move for up to 60 seconds, followed by a 10-second rest. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.)
Pro tip: Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press.
9. Bent-over row
Equipment: 2 dumbbells or kettlebells
How to do it: Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat.
Pull the weights up while keeping elbows glued to your sides. At the top of the movement, pause for a moment and squeeze your shoulder blades together. Bring the weights back down gradually — with control!
Repeat the move for 20 seconds, then rest for 60 seconds. (That’s a beginner set — bump up the active time as you get stronger.)
10. High-to-low plank
How to do it: Start in a high plank. Place one forearm on the floor, then the other, so you’re in a low plank. Using one hand at a time, drive back up into a high plank. Continue alternating arms.
Sweat it out for 30 seconds, then rest for 10 seconds.
11. Jump squat
How to do it: Stand with feet shoulder-width apart and hands at chest level. Sink into a squat, then jump powerfully up, aiming for the ceiling. As you land, drop fluidly back into a squat. That’s 1 rep.
Complete 30 seconds of relentless jump squatting followed by 30 seconds of rest. (You earned it!)
12. Jumping lunge
How to do it: Stand up with feet together and knees soft. Jump one foot forward and one foot back into a lunge. Push up out of both feet and jump, switching the positions of your feet in midair. Continue switching feet with each rep.
Work your booty off for 40 seconds, then rest for 20 seconds.
13. High knees
How to do it: Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out!
Do as many high knees as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set.
14. Walkout
How to do it: Start standing with feet shoulder-width apart. Bend forward and touch your toes, then walk hands forward, one in front of the other, until you’re in a high plank (or as far as you can). Take a breath before walking hands back to feet.
Beginners should do the move for 20 seconds followed by 60 seconds of rest. Intermediate peeps? Up it to 30 or 45 seconds before resting.
Pro tip: The farther you walk, the more you’ll light up your core and shoulders.
15. Skater
How to do it: Start standing with feet a little wider than shoulder-width apart and arms at your sides.
Hop to the right with your right foot and sweep left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides.
Reminder: Keep your arms movin’ like the speedy little skater you are!
Do as many as you can in 20–30 seconds, then rest for 10 seconds.
Variety is the spice of life — and your workouts. HIIT routines can incorporate bodyweight movements, TRX training, running, and weights.
Just remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT *is* already intense, after all.
HIIT is meant to be a hella short cardio routine that brings you to complete, utter exhaustion. Basically, get your heart rate up *fast* before taking a mini rest.
Frequency: You can safely do HIIT 2–3 times per week. Just make sure you’re getting at least 24 hours of rest between sessions.
Variety: Of course, daily movement is the bomb for both physical and mental health. So try an easy walk, bike ride, or yoga flow on the days without a structured workout.
Intensity: You choose which HIIT ratios make sense for your current skill level. Ideal intervals are 20–60 seconds long (never minutes long!).
HIIT me with your best shot: A sample plan
Try this full-body HIIT circuit with 30 seconds per move, followed by 10 seconds of rest between moves. That’s 1 circuit. Aim to do 6 circuits. (And remember, you can adjust the times as needed.)
- Jump squat
- Push-up
- High knees
- Mountain climber
- High-to-low plank
- Burpee
It’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn.
Start with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval.
P.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.
