How can a solid at-home HIIT workout benefit you? Learn how this workout can help you achieve your fitness goals here!
In this article:
- Why Should You Try HIIT Workouts?
- HIIT for Beginners
- What Are the Benefits of a HIIT Cardio Plan?
- The Best At-Home HIIT Workout
- More HIIT Tips
At-Home HIIT Workout for a Complete Full-Body Workout
Why Should You Try HIIT Workouts?
Looking to lose a large amount of weight? Drop those last 10 pounds before an upcoming event or vacation?
Getting fit after having a baby? Or just want to be healthier by incorporating a great workout into your daily life?
All of these goals can be met with help from one special type of workout: HIIT. Below, we’ll discuss what HIIT workouts are and show you the best at-home HIIT workout for beginners.
Let’s get started!
HIIT for Beginners
If you’re here because you typed, “what is a HIIT workout” or similar into your search engine, you’re probably a beginner.
That’s totally fine! You’re in the right place.
A HIIT workout is an intense cardiovascular workout. HIIT stands for high-intensity interval training.
The keyword here is interval. HIIT workouts follow an interval pattern.
You start with a low-key exercise like walking, then you switch to a high-intensity exercise like running.
Finally, you go back and forth with this pattern a set number of times. This number will vary depending on the HIIT workout plan you’re doing.
Some HIIT workouts use a different exercise or move for each interval (but still stick with the high-intensity-low-intensity-repeat model). For this beginner guide, we’ll be discussing the “back and forth between two exercises” model.
The great thing about HIIT exercises is they can be anything from walking/running to biking, doing jumping jacks, swimming, and more. Ahead, we’ll be going over the best HIIT workout you can do at home, which you can start as soon as today.
First, though, let’s talk a little about the benefits of HIIT training.
What Are the Benefits of a HIIT Cardio Plan?
There are numerous benefits to incorporating a HIIT workout plan into your daily schedule. Here are just a few:
- Increased Fat Burning: The intensity of a HIIT workout helps you burn fat while you’re exercising and after your exercise routine, too!
- Speed: Most people have trouble fitting exercise into their schedules because of the time commitment. Spin and yoga classes can be an hour long, and getting in the car to go to the gym takes even more time.
- HIIT is super-fast. In fact, no other type of workout is as fast as HIIT while still being effective.
- Effectiveness: Speaking of effectiveness, people who start incorporating HIIT into their workout schedules are very likely to see results as soon as a week in!
- Versatility: The HIIT model of training can be used in a multitude of ways. You can do HIIT while swimming, walking and jogging, doing burpees or other standing exercises, and much more.
- Improved Cardiovascular Health: HIIT is excellent for your heart because it forces it to pump hard and fast (this is called exercising in the anaerobic zone!). Not many people are able to obtain this level of exercise for the heart in their normal exercise routines.
- Increased Metabolism: When you’re able to get that heart pumping fast, you increase your muscle and decrease fat. In turn, this boosts your metabolism by a large margin.
- A faster metabolism means better digestive regularity, more energy every day, and easier weight management.
The Best At-Home HIIT Workout
For an at-home HIIT workout to be effective, you must follow the interval pattern. You have to make sure you’re getting your heart rate up during the intense interval portions.
This is tough; we’re not going to lie. But it’s imperative for the workout to be effective, and remember, it won’t last that long!
For the at-home workout, we’ll be recommending a workout you can do on a treadmill or outside in a park, on a track, or on the sidewalk.
Note: You’ll need a timer for this workout. A watch timer will work best.
- Start with a quick warm-up. You can choose your own, or do 3 minutes of walking in place and dynamic stretching.
- Set your interval goals. Everyone will be different. If you’re already in pretty good shape, aim high.
- If not, take it slow to start, and chop the workout off early if you ever have difficulty breathing or feel chest pain. The next time you try HIIT, you can adjust your goals.
- Here’s our 20-minute at-home HIIT workout pattern that will be just about in the middle. It will be effective for most people in pretty good shape:
- After your warm-up, set your timer for 2-minute intervals.
- Minute 0 – 2: Walk or jog lightly
- Minute 2 – 4: Jog or run at a fast pace (90% of your capacity)
- Minute 4 – 6: Walk or jog lightly
- Minute 6 – 8: Jog or run at a fast pace (80% of your capacity)
- Minute 8 – 10: Walk or jog lightly
- Minute 10 – 12: Jog or run at a fast pace (70% of your capacity)
- Minute 12 – 14: Walk or jog lightly
5. End your workout with a cooldown of another 3 minutes. Stretch and let your breathing and heart rate come down.
More HIIT Tips
Here are a few more tips for incorporating HIIT workouts into your life.
- Don’t overwhelm yourself. Even incorporating just two or three HIIT workouts into your schedule every week will make a big impact.
- Try HIIT with a buddy. It can make the time go even faster, and having someone who works out with you will help hold you accountable.
- Use music to increase your intensity. Choose tracks with a fast BPM (beats per minute).
Find out more about HIIT home workouts for beginners from The Body Coach TV:
While everyone isn’t looking for fat loss or increased muscle definition from their workouts, everyone can benefit from the many health advantages that a HIIT workout can provide. Plus, it’s always good to have a set HIIT workout in your back pocket for those days when time is limited.
Have you ever tried doing a HIIT workout? Share your experience in the comments section below: