Full Body HIIT Workouts You Can Do at Home

Get your heart pumping and muscles burning in just 20 minutes!

No gym? No problem! These high-intensity interval training workouts will have you sweating, burning calories, and feeling amazing – all from your living room.

Why HIIT Works

HIIT alternates between intense bursts and short recovery periods, maximizing calorie burn and improving cardiovascular fitness in minimal time. Plus, you’ll continue burning calories for hours after your workout – hello, afterburn effect!

Workout #1: The Beginner Blast (15 minutes)

Format: 30 seconds work, 30 seconds rest, 3 rounds

Round 1:

• Jumping jacks
• Bodyweight squats
• Modified push-ups
• High knees
• Plank hold

Round 2:

• Step-ups (use stairs/sturdy chair)
• Glute bridges
• Wall push-ups
• Butt kicks
• Mountain climbers

Round 3:

• Squat pulses
• Tricep dips (chair)
• Lunges in place
• Arm circles
• Dead bugs

Workout #2: The Cardio Crusher (20 minutes)

Format: 40 seconds work, 20 seconds rest, 4 rounds

Exercises (repeat all 4 rounds):

1. Burpees – Full body explosion
2. Jump squats – Lower body power
3. Push-up to T – Upper body + core
4. Bicycle crunches – Core burner
5. Plank jacks – Cardio + core

Workout #3: The Strength Builder (25 minutes)

Format: 45 seconds work, 15 seconds rest, 5 rounds

Round Focus:

• Round 1-2: Lower body emphasis
• Round 3-4: Upper body emphasis
• Round 5: Full body finisher

Exercise Circuit:

1. Squat to calf raise – Legs + calves
2. Pike push-ups – Shoulders + triceps
3. Single-leg glute bridges – Glutes + stability
4. Commandos (plank to push-up position) – Full body
5. Russian twists – Core rotation
6. Jump lunges – Explosive lower body

Quick Equipment-Free Tips

Use What You Have:

• Water bottles = light weights
• Towel = sliders for mountain climbers
• Stairs = step-ups and calf raises
• Wall = wall sits and push-ups
• Chair = tricep dips and step-ups

Recovery & Cool-Down

Always end with 5 minutes of stretching:

• Child’s pose
• Cat-cow stretches
• Seated forward fold
• Hip flexor stretch
• Deep breathing

Pro Tips for Success

• Start slow: Begin with 2-3 workouts per week
• Modify as needed: Low-impact versions work too!
• Stay hydrated: Keep water nearby
• Listen to your body: Rest when you need it
• Track progress: Note how you feel after each session

Make It Stick

Set yourself up for success by choosing a consistent time, creating an energizing playlist, and celebrating every workout completed. Remember – showing up is half the battle!

Ready to feel strong, confident, and energized? Pick a workout and let’s sweat it out together!

Which HIIT workout will you try first? Drop a comment and let us know how it goes!

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