We generally recommend our coaching clients complete a full-body, So you can do our HIIT sequence on Monday and again on Thursday. Some of the exercises in the circuit are higher impact, but they can be easily modified to be lower impact. SELF does not provide medical advice, diagnosis, or treatment. . We’ll also talk about ways to make the movements easier or harder, to match your experience level.Â. Continue to alternate sides. Your arms and legs should be straight, your core engaged, and your back flat. In this workout, she combines faster cardio moves with strength and core finishers. If you can’t do a proper push-up yet, no problem, start on your knees: Are push-ups too easy? Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Which, you guessed it, means. A Fat-Burning Cardio Workout for Busy People, 9 Strength Training Tools for a Home Workout, 3 Cardio Workouts That Are Way More Interesting Than Running. These are the tools you need to start your quest. Stand tall with your feet hip-width apart, core engaged, and your hands placed one on top the other at the small of your back. It’ll help you start incorporating a HIIT workout into your training. So you're working hard with not a lot of time to catch your breath or grab water. You'll love-hate how the exercises gradually build upon themselves as you go along. Jump your feet back together to return to your starting position. Stand with your feet shoulder-width apart, your core engaged, and your hands on your hips. But if you read this far into the article, you should try our at-home HIIT workout. At the end of each circuit, rest for 60 seconds. To do those, you’ll begin with your feet in a staggered stance and then bend both knees to 90 degrees to drop into a lunge. There's also some core work at the end with a cool down.The one downside to this one is that if you don't pay for YouTube's premium services, you'll get interrupted by ads. Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel to each other. Luckily, it's short so there's not a ton of ground to cover. Don’t worry if you’re going to do any of the bodyweight exercises wrong. Why "go hard or go home" when you can stay home, go at your own pace, and still improve your fitness? Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. ALL RIGHTS RESERVED. You can read our full guide on High-Intensity Interval Training for Beginners, but let’s get you what you’re after…. Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action -- below are five workouts you can do in less time than it takes to eat lunch. The hardest part is definitely the burpee into pushup combo in the middle so prepare yourself. If they look close then you’re doing great! Let our coaches build you an at-home workout! You've got this. The intervals are relatively long (50 seconds) and incredibly short (10 seconds). Have you ever tried declined push-ups? Option 1: 30 seconds of work, 30 seconds of rest, Option 2: 45 seconds of work, 15 seconds of rest. Our model, Nikki Pebbles has been a New York City–based fitness instructor for over nine years. Keep your core engaged, your hips tucked, and your back straight. While this workout does work on the arms and core, it is heavy on the legs. The following full-body HIIT workout can be done in your living room with zero equipment…although you’ll probably want some type of timer. A fair warning: Cassey Ho just jumps right into the workout, so if you're new to working out with her, you may want to watch the whole video first. Which, you guessed it, means doing some push-ups! There are a lot of squat jumps in there, too, so if you're joints are particularly sensitive, you might want to wear sneakers or hop on a yoga mat. Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are parallel to the floor. What are the best home exercises for HIIT? First, you’ll need to warm-up. All Rights Reserved. Stand with your feet hip-width apart. A 20-Minute No-Equipment Cardio Workout You Can Do at Home, 6 Quick Tips to Make the Most of Your Abs Workout, 20-Minute Cardio Workout for People Who Hate Running. Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn. You’ll do all the reps on one side, then repeat on the other. Trust me, one round is work. With all of her encouragement, she even makes step-up hops feel kind of fun. Nikki is wearing a Lululemon bra, similar styles at lululemon.com; Alo Yoga 7/8 High-Waist Airlift Leggings $114, aloyoga.com; and Puma sneakers, similar styles at puma.com. Complete the following for time (as fast as possible): Give yourself a time cap to make it more challenging. You can read our guide The 15 Best Dynamic Warm-Up Exercises for more ideas for Stage 1. Whether or not you are modifying the exercises, make sure you do a short warm-up first—we like this one or this one. Begin by bending your knees to a 90 degree angle, feet slightly wider than shoulder-width, back leaning forward and holding a kettlebell between your legs. Continue to alternate between opposite toe taps from your Downward Dog and high plank. Not a lot of HIIT workouts focus on upper body, so I like that this one is unique. The techno-pop music will get you hyped and the moves will keep you on your toes—literally. 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