Poonam Salhotra

Poonam Salhotra

Health & Fitness Blogger

10 Best HIIT Workouts| At-Home Workouts(No Equipment)

What is HIIT Workout | 15 Best HIIT Workouts | Benefits Of HIIT | Bottom Line

High Intensity Interval Training (HIIT), is referred to as doing high intensity exercises in a short amount of time, with short rest periods. You will burn more calories and workout your muscles more intensely in a short period of time.

Lets have a look a the 15 Best HIIT workouts you can do at home under 30 mins

1.  Lower-Body Interval Workout

Do each execises for 1 min and complete 5 rounds of after the last exercise with a 1 min rest.

-Front- Back Lunges(right leg) – 1 min

-Front- Back Lunges(left leg) – 1 min

-Lunge Jumps – 1 min

-Plank Squat Jumps – 1 min

2. Upper Body HIIT

Do each exercise for 1 min with 5 rounds, taking a minute of rest after completing each round.

  • Push Ups
  • Shoulder taps
  • Plank reach through

3. Bodyweight HIIT Interval

Warm-up with a 1-mile run or cycling. Then perform the eight moves mentioned below, followed by a one-minute rest period. That completes one round. Total 5 rounds should be completed.

  • Plank x 1 minute
  • Squats x 25 reps
  • Reverse Lunge x 10 reps
  • Burpees x 10 reps
  • High Plank x 30 seconds each

4. HIIT For Core/Abs

Do each exercise for 45 seconds and complete 5 rounds after the last move.

  • Bicycle crunches
  • Leg raises
  • Mountain Climbers
  • Dead-bugs
  • Plank

5. HIIT Cardio

This workout from growingannanas is a great intense cardio session

6. Low Impact Full Body

If you are just starting out with HIIT workouts and don’t want to do anything extensively intense, the this is a good full body HIIT workout for you.

7. Abs Burn HIIT Workout

This HIIT is mainly focused on abs and core and also burning immense calories while doing so.

8. HIIT Dance Workout For Glutes

This is a fun energetic dance HIIT session is also for firing up your glutes on a leg day.

9. HIIT for Arms and Abs

Another great HIIT for toned arms and abs will surely leave your heart pumping.

10. Cardio HIIT

This no repeat, cardio HIIT workout is surely intense and at the same time fun to do. You will be burning calories and fat in no time if you are in calorie deficit.

Benefits of HIIT

1. Burn More Calories

HIIT helps in burning more calories in short duration of time. Therefore, you are likely to burn more calories compared to traditional cardio activities such as running and cycling.

2. Improves Metabolism

This Study states that your metabolism would be faster after the HIIT session. In other words, you will burn increased calories even while resting.

Also your body will use stored fat as fuel instead of carbs, which can help you lose that stubborn belly fat.

3. HIIT Can Help In Losing Belly Fat

HIIT training can help in reugulating hormones.

This study showed that HIIT training can decrease insulin resistance, which means that our body will utilize fat instead of carbs to function.

As a result, you will lose fat faster than expected with HIIT when combined with a calorie deficit diet.

4. Can Reduce Blood Pressure

HIIT workouts can also reduce blood pressure levels among obese adults, who struggle with blood pressure issues.

Endurance exercise training has been shown to improve elevated resting blood pressure 

A Study showed that for people for did HIIT 3 days a week, 20 mins a day showed significant results in reduced blood pressure levels.

5. HIIT Workouts Can Improve Oxygen Consumption

The capacity of your muscles to use oxygen is referred to as oxygen consumption, and endurance training( long periods of doing cycling and running) is commonly used to increase oxygen consumption.

This Study showed that both HIIT and Moderate-to-Vigorous Continuous Training are effective in improving cardiorespiratory fitness.

Although HIIT is a more enjoyable and time-efficient strategy.

5. Build Muscle and Maintain Muscle Mass

At the same time as HIIT exercises promote fat and calorie burn, they also promote muscle growth by producing anabolic hormones. As a result, it can be a very efficient way to build lean muscle.

Although you need to lift weights as well to build muscle, but HIIT training can be effective in sustaining muscle mass.

6. Improve Metabolism

This study shows that Sprint exercises can increase can be a potent stimulus for the release of human growth hormone. Therefore, you will be burning calories faster even after your HIIT workout session has ended.

Increase in the heart rate white performing HIIT results in increased oxygen consumption which then fastens our metabolism.

Bottem Line

HIIT can also be challenging but its a time efficient way to burn more calories in a shorter period of time.

HIIT results in fast metabolism that helps us burn those excess calories.

You can lose fat, and gain slight lean muscle mass with HIIT workouts when combined with a calorie deficit diet.

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