Best 5 Full Body HIIT Workouts You Can Do at Home

Struggling to find time to get to the gym? Or maybe you're feeling intimidated by the thought of working out in a crowded space? You're not alone. Busy professionals often face these challenges, which is why High-Intensity Interval Training (HIIT) has become a popular solution. It allows you to maximize your workout in a short amount of time, with no equipment needed. Here are the best 5 full body HIIT workouts you can do at home to get you sweating and burning calories in just 20-30 minutes.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Prepare your body for high-intensity work with this quick warm-up to increase your heart rate and loosen your muscles.

1. Jumping Jacks: 1 minute
2. High Knees: 1 minute
3. Arm Circles: 30 seconds forward, 30 seconds backward
4. Bodyweight Squats: 1 minute
5. Dynamic Lunges: 1 minute

1. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Jump explosively, landing softly to protect your knees.
• Modification: Step back instead of jumping for an easier version.

2. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and bring your knees to your chest quickly.
• Modification: Slow it down by stepping your feet in instead of running.

3. Jump Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your chest up to avoid rounding your back.
• Modification: Perform regular squats without the jump.

4. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels as you jump your feet apart and together.
• Modification: Step your feet out instead of jumping.

5. Tuck Jumps

• Reps: 8 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pull your knees to your chest as high as possible while keeping your core engaged.
• Modification: Perform knee raises instead of jumps.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------|---------------|------|--------------|---------------------------------| | Burpees | 10 reps | 3 | 30 seconds | Step back instead of jump | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Step instead of run | | Jump Squats | 12 reps | 3 | 30 seconds | Regular squats | | Plank Jacks | 30 seconds | 3 | 30 seconds | Step feet out | | Tuck Jumps | 8 reps | 3 | 30 seconds | Knee raises |

Cool-Down (3-5 minutes)

After your workout, it’s crucial to cool down to help your body recover.

1. Standing Forward Bend: 1 minute
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 30 seconds each leg
4. Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

Conclusion

These five full body HIIT workouts are designed to fit into your busy schedule, allowing you to squeeze in effective exercise without needing a gym. Aim to complete this routine 3 times a week, adjusting the intensity as needed. As you progress, consider increasing the reps or sets to challenge yourself further.

For personalized coaching and real-time feedback to ensure you're performing exercises correctly, consider HipTrain's live 1-on-1 sessions with certified trainers. These sessions are HSA/FSA eligible, making fitness more accessible.