HIIT Workouts at Home: The Best Equipment and Exercises

Health and Wellness

High-Intensity Interval Training (HIIT) is among the well-known workout methods that are burning fat, building muscle, and enhancing fitness at the highest level of efficiency. No matter if you are an experienced athlete or at the beginning of your fitness journey, HIIT workouts have a wide variety of benefits enabling you to involve them in your everyday life. In this guide, we will portray HIIT workouts in a detailed manner, being as inclusive as equipment suggestions and HIIT workouts at home.

What Are HIIT Workouts?

High-Intensity Interval Training (HIIT) is the practice of switching between the stages of promoting intense exercise and those of the recovery periods that are very short. This exercise method is designed to take your body to its limits in a very short period of time and thus be the most effective way to optimize your workouts. It is common knowledge that HIIT exercises give you the benefit of improved heart and lung function, and through burning calories, also achieve increased muscle strength.

You should Fuel your body before and after a HIIT Workout. Use our Calorie Calculator to figure out how many calories you need for effective recovery.

Benefits of HIIT Workouts

  • Effective and Time-Saving: HIIT workouts are generally shorter in duration compared to the other types of workouts, so these are the ideal option for people with a tight schedule.
  • Upregulated Metabolic Rate: The potential of HIIT workouts to create a surge in your metabolism can permit you to utilize the extra calorie burn after the workout.
  • Improved Cardiovascular Fitness: Continuous HIIT training can be a great way to elevate your cardiovascular functioning and overall heart health.
  • Muscle Building and Toning: HIIT exercises typically include a series of resistance training, which is crucial in the development of muscle mass and accomplished toning work.
  • Versatility: HIIT workouts are exceptional because they can be easily adapted to various fitness levels, whichever a person is at, and they can be done with or without certain equipment.
  • Tabata Training: HIIT is a kind of high-intensity interval training that requires 20 seconds of the maximal effort followed by 10 seconds of the rest, and the repeat of the whole four-minute cycle.
  • Circuit Training: It is the rigorous workout routine that consists of running through a series of exercises consecutively with minimal breaks in between.
  • EMOM (Every Minute on the Minute): Start your exercise at the beginning of each period and take the rest of the time off.
  • AMRAP (As Many Rounds As Possible): Do as many rounds as you can and keep going within the given amount of time.

To learn more about how exercise impacts health, check out Harvard Health.

Equipment for HIIT Workouts

HIIT workouts can not be performed with fewer or without equipment. However, adaptive some equipment can make your workout not only fun but also more efficient. These are some of the frequently used equipment in HIIT workouts:

  • Dumbbells: Flexible and quintessential for incorporating strength into your HIIT workouts. The Sportneer Adjustable 10 Pound Dumbbells are a really good choice for those who want to achieve the greatest benefits from their muscle-building regime. These dumbbells are flexible, permitting you to regulate the weight for your training requirements. They are ideal for exercises like squats, lunges, and shoulder presses. You can find out more about their features and benefits in our Sportneer Adjustable 10 Pound Dumbbells Review. To learn more about adjustable dumbbells like this Sportneer set, check out this product.
  • Kettlebells: Ideal for dynamic exercises such as swings, cleans, and snatches that are effective in strengthening too coordination improvement.
  • Resistance Bands: Compact and still quite powerful to put additional resistance to exercises especially when training at home. Check out How Resistance Bands Can Enhance Your Fitness Routine: Expert Advice.
  • Medicine Balls: These are great for performing quick bursts of movement and plyometric exercises.
  • Jump Rope: A useful exercise to do, especially if you are tired of doing only HIIT.
  • Exercise Mat: A place that gives a soft touch and support which is quite good for floor exercises and stretching. Take a look at our Yoga for Flexibility guide for hints on appearing the most flexilthy version of your practice, the buy a mat if you’re in need, find out which are the suitable ones for you with the top yoga mat the ones.
  • Stability Ball: The Stability Ball is a perfect option which you can use for improving your core stability while it also can be used in different exercises.
hiit workouts
HIIT Workouts

HIIT Workouts at Home

The most significant advantage of HIIT workouts is that you can do them anywhere, even in your home. Here’s how you can perform effective HIIT workouts at home without needing a lot of space or equipment:

  • Bodyweight Exercises: Apart from exercise you can include burpees, jumping jacks, mountain climbers, and high knees as a part of your routine. These exercises not only elevate your heart rate but also give you a full-body workout.
  • Circuit Training: Prepare a bodyweight circuit routine and the length of each exercise should be from 30 to 45 seconds. Then, a short break follows. Do 2-3 repeats of the circuit. To benefit from both efficient circuits creation and training results improvement in your lifetime, take a look at our article on Circuit Training.
  • HIIT with Resistance Bands: Elliptical, Treadmill, Free Weights: Ways to Burn Fat at Home Using Machines – Using exercises like squats, lunges, and banded push-ups with resistance bands can increase resistance and thus strengthen and condition your muscles in new ways. Check Out How Resistance Bands Can Enhance Your Fitness Routine: Expert Advice.
  • Jump Rope HIIT: Pair running with bodyweight exercises for productive cardiovascular training and muscle strength.
  • Tabata at Home: Start with one of these options: 1. Light Jog for 20 seconds (with high tempo), 2. Burpees for 20 seconds. Continue the exercise for 10 seconds. Repeat the circuit 7 times during a 4-minute period.

HIIT Boosts cardiovascular fitness in as few as four weeks, says one study presented by the American College of Sports Medicine.

Sample HIIT Workout Routine

This is a sample HIIT workout you can do at home:

  • Warm-Up: 5 minutes of light cardio (e.g., jogging in place or jumping jacks)
  • Circuit: Burpees – 30 secondsBodyweight Squats – 30 secondsMountain Climbers – 30 secondsPush-Ups – 30 secondsRest – 1 minute
  • Burpees – 30 seconds
  • Bodyweight Squats – 30 seconds
  • Mountain Climbers – 30 seconds
  • Push-Ups – 30 seconds
  • Rest – 1 minute
  • Repeat the Circuit : 3-4 times
  • Cool Down : 5 minutes of stretching

Integrating HIIT with Other Workouts

HIIT workouts serve as a powerful tool in your fitness program. Consider moving your HIIT segments around your workouts or even including one as a finisher to build a comprehensive working meal:

  • Pair with Strength Training: Vary between HIIT sessions and strength training to engage the muscles and to work on cardio endurance. Weightlifting an inclusive way of attaining sound health and fitness consider starting with our Strength Training manual on the simple idea of fitness.
  • Include Flexibility Training: Start doing a yoga program or go out and stretch more to help you get more flexible and recover better. For instance the Yoga for Flexibility article is such a thing by which one can obtain the maximum benefit from flexibility practice.
  • Add Cardio Workouts: Consist our HIIT regime with steady-state cardio for balanced cardiovascular activity. Visit our Cardio Workouts guide to find the most appropriate drills for your plan.

For more information on this topic, visit these related articles:

The Ultimate Guide to Home Workouts: Achieve Fitness Goals at Home: Get more insight into efficient home exercises and how you can stay healthy without a gym.

Best Weight Bench For Home Gyms: Affordable & Adjustable: Get the most ideal weight benches to add up to your HIIT workout schedules and fitness goals.

Conclusion

HIIT exercises provide an effective and efficient way of maintaining your fitness objectives if you are doing it in the gym or at your home. By combining different exercises and using the right equipment, such as Sportneer Adjustable 10 Pound Dumbbells, you can get the best possible output while affecting a large number of benefits of high-intensity training. Put HIIT workouts into your daily exercise plan and you will undoubtedly notice the improvements in your physical and mental state.

Are you all set to improve your HIIT Workouts and diet ? Use our Calorie Calculator to get exclusive insights and start following your success tracks efficiently.

FAQ

What is a HIIT workout?

HIIT stands as an acronym for High-Intensity Interval Training. It comprises over and back exercises of high-intensity development and low-recovery rate exercises. In doing so when the time used is compared to the living out of other workouts in a conventional way, the cardiovascular and muscular training will beat the effect of the traditional work out on weight loss and calorie burn alone.

What does HIIT workout mean?

The term HIIT refers to high-intensity interval training workouts that consist of different exercises that are performed at a certain intensity for a brief period and then allow the body to recover for a more extended time at lower intensity exertion. This unique way of conditioning helps to improve fitness and is efficient in burning a lot of body fat compared to the traditional exercises.

What to eat before a HIIT workout?

The ideal way to go about this could most probably be: eat a light meal, which includes both carbohydrates and proteins but not too much before the workout, and rather choose to go for something along the lines like a banana with a small amount of peanut butter or a yogurt with some fruits. This way the body won’t feel caused out by the intake and therefore will ease the intense activity in a better way.

What to eat after a HIIT workout?

The after workout fueling method should involve the consumption of protein together with the carbohydrates to fast track muscle repair and restore glycogen levels. You might want to try the protein shake and the fresh fruit option or trying like the chicken salad with the high glycemic-index salad baked for half an hour in the oven.

How to do a HIIT workout?

One way to copy the HIIT routine is to perform a sequence of exercises such forms of work-out (e.g.,; for instance, burpees, squats, jumping jacks) and alternate between performed at high intensity for a duration of 20-40 seconds with 10-20 seconds for rest or low-intensity. Wear for a total time length between 15-30 minutes.

How to create a HIIT workout?

The HIIT program’s basic criteria are: choose five alternating intensities of 50%-100% of one’s maximum (heart rate) and recoveries at the lower end of the parameters during the remaining time there is an exercise. Do one in each group of upper body, lower body, and stamina.

How often should I do HIIT workouts?

At least 2-3 times per week are well enough. Avoid overtraining by taking a rest day or combining HIIT with a lighter workout regimen in between sessions, to help your body rest and recover from training.

Can beginners do HIIT workouts?

Yeah, absolutely beginners can adopt the holding light HIIT forms one might say. At the outset use shorter time intervals and lower intensity then gradually intensify as your fitness improves.

What equipment is needed for HIIT workouts?

Crude HIIT workouts need the basic pieces of equipment to achieve the goals. Dumbbells, kettlebells, resistance bands, and a jump rope are some of the very common items. You can also use calisthenics.

Are HIIT workouts effective for weight loss?

Yes, for sure HIIT workouts are good for weight loss because it can burn more calories and increase metabolism, both instant and post-workout.

Can I do HIIT workouts at home?

Yes, for sure. Apart from running and weightlifting, several HIIT exercises can be performed at home, which can be done without any equipment and can be adapted according to your needs.

What are some examples of HIIT exercises?

Some common examples are burpees, mountain climbers, jumping jacks, high knees, and squat jumps. One can see that from the cardio and strength training side, these moves are actually a hybrid of two different styles of exercise.