7 Quick and Effective HIIT Workouts You Can Do at Home to Boost Your Metabolism and Burn Fat
The HIIT workout hype is showing no signs of slowing down, and it's easy to see why. HIIT is an efficient and effective way to get your heart rate up and work up a sweat, all without the cost or commute of a gym.
This is especially appealing for busy parents or those with a jam-packed schedule.
But you may not know that there's more to HIIT than burpees and mountain climbers. It's a form of interval training that involves short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise. And the benefits go beyond just burning calories - it's been shown to boost metabolism and build strength in both the aerobic and anaerobic systems.
So roll out your exercise mat, grab those dumbbells if you have them (though they're not necessary), and choose one of the high-intensity workouts below. And don't worry about anyone seeing you jump, tuck, press, or push your way through a hiit cardio workout - just close those curtains and get started!
Why High-Intensity Interval Training is So Effective
If you're new to HIIT workouts, start with a lower-intensity exercise and gradually increase the intensity as your fitness level improves. HIIT stands for high-intensity interval training, and the goal is to push yourself to your limits during each interval.
During a HIIT workout, you'll alternate between periods of high-intensity exercise and periods of rest or lower-intensity exercise. This type of training is very effective for burning fat and improving fitness levels.
One of the great things about HIIT workouts at home is that you don't need any special equipment or a gym membership to do them. You can do a full-body HIIT workout with just your body weight and a little bit of space at home.
To get started with a HIIT workout, try a simple cardio HIIT workout like jumping jacks or mountain climbers. Start with a few rounds of 20-30 seconds of high-intensity exercise followed by 10-15 seconds of rest, and gradually increase the intensity and duration of your intervals as your fitness level improves.
Remember to always start with a proper warm-up and cool-down, and listen to your body to avoid injury. With regular HIIT workouts, you'll see improvements in your strength, endurance, and overall fitness level, all from the comfort of your own home.
Why HIIT is the Perfect Workout for the Busy Individual
Compared to longer, steady-state cardio sessions like running or cycling, HIIT workouts are packed with intensity and can offer a range of benefits.
According to a research review published in the British Journal of Sports Medicine, HIIT can improve cardiometabolic health, including oxygen usage, blood sugar regulation, and blood pressure, even for people with conditions like metabolic syndrome. Plus, you can increase your explosiveness and speed by pushing yourself to the max in short bursts.
But that's not all. The convenience factor of HIIT cannot be ignored. Since these workouts are shorter in duration but higher in intensity, they can easily fit into a busy schedule, making it easier than ever to stay consistent with your fitness routine.
The Micro-HIIT Workout
A short at-home workout can be a game-changer for those with a busy schedule. Enter micro-HIIT workouts, which can be completed in as little as 3-20 minutes, but still, pack a punch in terms of blowing off steam and boosting your metabolism.
And if you need further proof that short and intense workouts can be just as effective as longer ones, let's talk about Tabata training. This high-intensity interval training method was discovered by Japanese scientist Dr. Izumi Tabata and his team of fitness researchers, who found that pushing yourself to the limit for just 20 seconds - and then resting for 10 seconds - for a total of four minutes, can yield better fitness gains than half-heartedly working out on your mat for an hour. So why not give it a try and see the results for yourself?
1. The Diamond Push-Up
In the world of bodyweight exercises, the diamond push-up reigns supreme. Also called tricep push-ups, this variation of the classic push-up involves placing your hands close together, forming a diamond shape on the floor.
And let us tell you, it's not for the faint of heart. The biomechanics of this move makes it one of the most challenging variations out there. Unlike the standard push-up that primarily works your chest, diamond push-ups put your triceps front and center, making it a must-try for anyone looking to take their upper body workout to the next level. Do as many reps as you can for 30 seconds, rest for 15 seconds, and repeat for 4 rounds.
2. Bear Crawl
Begin on all fours, lift your knees an inch off the ground, forming a 90-degree angle with your legs. Keep your back flat with your arms shoulder-width apart, and your legs hip-width apart. Moving forward and backward, move your right hand and left foot forward by the same distance while staying close to the ground. Then, switch sides and move your left hand and right foot forward. This counts as one repetition. Continue with the movement forward and backward. Do as many reps as you can for 30 seconds, rest for 15 seconds, and repeat for 4 rounds.
3. Plank-Shoulder Tap
From a high plank position with your wrists under your shoulders and your core engaged, elevate your knees and balance on your toes with your legs straight extended behind you. Bend your knees and push your hips back, allowing your arms to stretch in front of you, maintaining a position similar to a child's pose in yoga.
Then, spring forward explosively, pushing off your toes to return to a high plank position. Tap your right hand to your left shoulder from the high plank, then place your right hand on the floor and instantly tap your left hand to your right shoulder. As you do this, keep your hips steady. Push back into the crouched position to finish one repetition, and continue for your desired work interval. Do as many reps as you can for 30 seconds, rest for 15 seconds, and repeat for 4 rounds.
Get ready to work your upper body with this challenging exercise. Lie face down on the floor with your arms at shoulder height and elbows bent at 90 degrees to form a goalpost shape. Engage your core and upper back as you lift your shoulders, arms, and chest off the ground, making sure to avoid crunching your lower back. As you lift, also squeeze your glutes and lift your feet off the floor. Maintain a neutral neck position and gaze toward the ground. Next, extend your hands overhead, then pull your shoulder blades back to return to the goalpost position. Exhale as you lower back down to the floor. This is one repetition. Keep going for your work interval and feel the burn!
5. Curtsy Lunges
Step up your workout with this dynamic move! Begin by standing with your feet hip-width apart, your core engaged, and your hands either in prayer or fists at chest height. Then, hinge at the hips and bend both knees, performing a squat until your thighs are parallel to the floor.
As you rise, take your right foot and step it diagonally behind your left leg, placing it down behind you. Keep both knees bent and sink into a curtsy squat while keeping your hips tucked and your core engaged. Return to the starting position, repeat the squat, and move onto the curtsy lunge on your left side. Keep alternating between the two for the duration of your workout. This move will challenge your body and make you feel stronger quickly!
6. Alternate Forward and Back Lunges
Start by standing with your feet shoulder-width apart and your core activated. Lift your right foot and take a big step forward, planting it firmly on the ground. Bend both of your knees until your right thigh and left shin are parallel to the floor. Keep your back straight and your right knee above your foot.
Feel your butt and core engaged as you push through your right heel to return to your starting position. Next, step your right foot back about two feet, landing on the ball of your foot with your heel off the floor.
Repeat with the opposite leg, and complete your interval for as many sets as possible.
7. Donkey Kicks
Assume an all-fours position, with your wrists under your shoulders, and your knees under your hips, core muscles activated. Engage your glutes and use your hamstrings to kick your right foot up toward the ceiling, while maintaining a stable core to prevent any left-leaning or arching of your lower back.
This exercise is designed to boost your strength, not your flexibility. Return your leg to its original position. That's one repetition. Complete the same number of repetitions on one side for half of your work session, then switch sides and repeat.
Your health and wellness can significantly benefit from adding HIIT workouts to your fitness regimen. You can get the same results from a short, daily workout as you would from a longer, lower-intensity one. What's not to love?
Always remember to begin in the correct starting position and mix up your activities by including aerobic and bodyweight movements. Check out LuxeLadyFit.com for stylish and cozy exercise attire that will keep you motivated and feeling good during your at-home workouts if you want to take your HIIT workouts to the next level. You can reach your fitness goals and feel your best right at home, and look damn good doing it!