HIIT training: 5 Ways To Get A High-Intensity Workout at Home

By Dan

Posted 5 years agoHEALTH

4 Ways To Get A High Intensity Workout at Home

Keeping fit is important.


You know it, I know it, everyone knows it.

But when you’ve got work commitments, family commitments, your budget is tight and the nearest gym is miles and miles away keeping fit can be too big a commitment (both financially and in terms of time) to fit into your already crammed daily routine. HIIT workouts at home would be the best choice for you.

What do You need for the perfect HIIT workouts at home

Sure you could workout at home to save time but the trouble with working out at home is that it often seems to involve drearily long sessions (40 minutes+) of low-intensity exercise which doesn’t seem to have any discernible impact on your health or body composition.

In order to get a decent high-intensity workout at home some people feel compelled to invest a ton of money on gym equipment. The expense of this can be another barrier which prevents many people from ever getting around to working out.

If any of that sounds like you then read on for advice on how to keep fit without having to sacrifice tons of time or spend a fortune on gym memberships or gym equipment for your home.

The only things you need are:

  • A genuine desire to get fit
  • 15 minutes (plus a few minutes for getting changed and having a shower is personal hygiene is important to you!)

High-Intensity Training

High-intensity training is by nature hard because it requires maximal effort.

It is impossible to sustain high levels of exertion for very long so rest has to be programmed into most high-intensity workouts.

High-intensity training is arguably the most effective type of training to use to get results without having to invest a lot of time into your training as it allows you to repeatedly push your body hard forcing you to work close to the limit of what you are capable of.

This forces your body to adapt and change fast!

Below are a few different high-intensity workouts you can try at home that don’t require much time or equipment but will get you results (providing you commit to them).

Please Note: High intensity training does often involve dynamic movements such as squat jumps and burpees which may disturb your neighbours if you live in an apartment so it is a good idea to put a few sound reduction measures in place.

1.Tabata Training

Tabata training came about as the result of a research experiment which consisted of comparing two groups of athletes who undertook different types of training over a period of 6 months.

Group A performed hour-long sessions of moderate exercise for a duration of one hour, 5 times a week. Group B performed high-intensity training sessions which lasted only four minutes, four times a week.

Group B’s training sessions consisted of 8 rounds of 20 seconds of maximum effort work followed by 10 seconds rest (this is what is now known as Tabata training).

The study found that while Group A improved their cardiovascular capacity their muscle strength showed little improvement. Surprisingly group B showed a greater increase in cardiovascular capacity than group A and their anaerobic capacity increased by 28%.

So training Tabata is a super effective way to challenge your body and get impressive results with limited time and makes it one of the perfect HIIT workouts at home.

You also don’t need to invest in any equipment to do Tabata. Some equipment-free exercises you can do Tabata with include:

  • Push-ups (the first tabata workout I ever tried involved push ups – it was a shock to the system!)
  • Squats
  • Lunges
  • Sit-ups
  • Burpees

While these exercises in and of themselves are simple enough, they soon become very intense when you combine them with the Tabata system of training.

Example Tabata Workouts to try:

Below are a couple of workout variations you could try.

Press up workout:
  • 20 seconds max effort press-ups, 10 seconds rest

Repeat this for 8 rounds.

Abs workout:
  • 20 seconds sit-ups, 10 seconds rest
  • 20 seconds plank, 10 seconds rest
  • 20 seconds Russian twists, 10 seconds rest
  • 20 seconds superman hold, 10 seconds rest

Repeat all the way through one more time.

Tabata is best used to target one particular body area, such as legs (squats) chest and arms (press-ups) or abs as the build-up in intensity prevents your muscles from getting much rest forcing them to adapt and grow.


AMRAP stands for As Many Reps As Possible.

It consists of completing as many repetitions of an exercise, or series of exercises, as you can in a short timeframe.

AMRAP is an acronym which has grown in popularity in recent years through its use in Crossfit where AMRAP workouts are regularly programmed.

AMRAPs can be used as a way to regularly benchmark your fitness and treat it as one of your perfect HIIT workouts at home. For example, you could complete the same AMRAP workout on a monthly basis and use your score to work out how much your fitness has improved.

Try the AMRAP below and see how you get on.

Set a timer for 10 minutes and complete as many rounds as you can of:

  • Air Squats x 15
  • Press-ups x 15
  • Burpees x 15
  • Sit Ups x 15

Keep a note of your number of total repetitions and try and beat this after a few weeks of regular high-intensity training.


EMOM stands for Every Minute On The Minute.

The goal is to complete a set amount of reps every minute. A soon as each minute starts complete the reps as fast as you can, rest for the remaining time and go again when the next minute starts.

EMOMs are a great method of getting some high-intensity training in as they force you to work hard because the faster you complete the repetitions the more rest you get before you start the next minute of work.

EMOMs can be extended or modified as required, for example you could do an E2MOM (every two minutes on the minute).

Set a timer for 8 minutes and complete the following every minute on the minute:

  • 0:00 – 15 push ups
  • 1:00 – 15 air squats
  • 2:00 – 15 situps
  • 3:00 – 15 jumping squats
  • 4:00 – 15 push ups
  • 5:00 – 15 air squats
  • 6:00 – 15 situps
  • 7:00 – 15 jumping squats

Find out more about EMOMs here.

4. Partner Workout

Training with a partner can be a great way of increasing the intensity of your workout, particularly if you are both competitive.

An example workout you could perform together is:

  • Partner A performs 20 burpees while partner B performs as many press-ups as they can.
  • Partner B performs 20 burpees while partner A performs as many press-ups as they can.
  • Partner A performs 40 air squats while partner B performs as many press-ups as they can.
  • Partner B performs 40 air squats while partner A performs as many press-ups as they can.
  • Partner A performs 60 sit-ups while partner B performs as many press-ups as they can.
  • Partner B performs 60 sit-ups while partner A performs as many press-ups as they can.

The winner is the one who gets the highest number of total press-ups.

This kind of workout can get very intense very fast because you are forced to go hard on the pressu-ps to beat your partner and you also have to go hard on the other element of the workout to limit the amount of time your partner has to do their press-ups!

A workout like this won’t take long (5-15 minutes depending on fitness levels) and it will be both fun and intense while not requiring any equipment.

So there you have it, four ways that you can really challenge yourself physically and mentally without having to set foot in a gym or spend a penny on equipment.

If you want to get fit and you can commit as little as 15 minutes a day to trying then you can make serious progress!

5. Stair Exercises

Many of us have become accustomed to using a lift instead of the stairs, to save both our time and effort. However, taking the stairs might be just the thing you needed, to get back into shape. Fitness experts recommend stair exercises for a toned and fit body; these exercises are easy to include in your daily workout, helping you burn calories in a manner that is both pleasant and effective. On that note, let us move further and discover five of the easiest stair exercises that one can try out.

  • Stair push-up

After you have performed a basic workout, it is time to move on to the actual workout. Begin this exercise by placing both of your hands on the closest step to you (you can make the exercise easier by placing your hands on a higher step). Then, assume the position for the push-up and perform the actual push-ups. Try to do as many as you possibly can. The stair push-ups are excellent for toning the upper part of the body.

  • Triceps dips

If you are looking to work on your upper arms, this is the right exercise for you to try out. They are also recommended for toning the chest muscles.

For this exercise to be an excellent part of HIIT workouts at home, you will have to stay with your back to the staircase (at the level of the first step). Then, extend your legs, so that they are in front of the body and place your hands on the first step. Try to raise your body from the ground, flexing your elbows, until you reach the ground with your rear. Push your body in a backward direction, thus performing the triceps dips. When done, you can replenish your body with a healthy meal, contain plenty of anti-inflammatory foods.

  • Stair Lunges

The stair lunges are recommended for the toning of the lower part of the body, being incredibly easy to perform. For this exercise, place yourself at a distance from the staircase (first step) and make sure that your hands are on your waist. After you have assumed the position, you will have to place your foot on the first step of the staircase (back should remain straight). Flex your knees, maintain the position for a couple of seconds and return. Switch sides and repeat.

  • Two-footed jump

Stair exercises, like the two-footed jumps, are an integrated part of a lifestyle fitness. You can begin this exercise by standing at the staircase bottom, flexing your knees just for a little bit and moving your arms (swinging motion, back and forth). When moving your arms in the forward direction, jump on the next step.

Repeat the procedure, until you cover as many jumps as you possibly can. If you want to increase the complexity of this exercise, you can try to jump several steps at once. Or, as an alternative, you can carry weights in your hands (you decide on the actual weight).

  • Stair Sprint

This is a common stair exercise, one that is guaranteed to help you burn calories and stay fit at the same time. For this exercise, all you have to do is sprint up the staircase, deciding on your own how fast you will go. You can consume more calories by moving your arms back and forth. When you return to the original position, go back the stairs slowly (in this way, you will give the body the necessary time to rest and recover from the intense physical effort). You can repeat the stair sprints are often as you feel like it.

These are some of the easiest stair exercises you can try out on a daily basis, to tone and strengthen your body. As you have seen, you can try exercises that are meant either for the upper or lower body. Many exercises address the entire body, working to develop cardiovascular fitness at the same time. There are many other stair exercises you can give a try, such as the one-leg stair squat, split squat or frog hopping. The more you train with the help of the stairs, the easier it will be to progress to the next level and try out a more complex workout routine.

6 Things You May Experience During HIIT workouts at home

A hard workout is meant to challenge both your mind and your body no matter the level of your fitness. Engaging in intense workouts is a great challenge that leaves behind a giant puddle of sweat. Some physical exercises need to be carried out with great care and precaution or under an instructor’s supervision to minimise the risk of injuries due to accidents. Safe and healthy physical workout is essential for weight loss.

Some of the injuries that may result from unguided, careless HIIT workouts at home include joint injuries that result in joint pain.

1. Lack of motivation

After a long period of an intense workout, you are bound to lose all motivation and drive to train or undertake any physical exercise. This is a way of your body telling you that you need to relax and recover because you are doing too much.

Most people have days that they do not feel like training or engaging in a workout at all. You can use the time to listen to your bodily needs and take care of your body. The lack of motivation is highly driven by worked-out muscles that require time to rest or relax a bit after one of your HIIT workouts at home.

Workout Motivation: How Hard Is It For You To Workout…?? Not Anymore

A regular workout is vital for overall health. But what if you are not motivated enough to exercise on a daily basis?  Heavy workout schedules and continuous training can be the reasons behind your disinterest. Unfortunately, working out is the key to a stronger, healthier body.

Follow these 8 HIIT workouts at-home motivational steps that will make your workout efficient and effortless

Despite all the workout turmoil, we have rounded up some surprisingly easy steps to inspire you to do HIIT workouts at home, no matter how exhausted you are or how hard you find it.

With these wonderful tips, step inside your HIIT workouts at home routine and make more out of your workout than ever before.

HIIT workout motivation step 1: Make a Plan

A plan is the most important thing before you start working out. With an effective and comprehensive plan, a trip to the gym can be made fruitful. Schedule your complete workout and then execute accordingly, instead of wandering aimlessly from one piece of equipment to the other.

With a clear plan or workout purpose, you will be able to balance both training and socializing. Before starting a workout, you should be aware of what you want from the hard training and toil. Step inside a gym with a clear goal and perspective.

HIIT workout motivation step 2: Stick To The Schedule

Sticking to the schedule can be very difficult, the fact that you have to carry out the same task every day. But to achieve the desired results, you have to follow the schedule. You have to officially cross your list of excuses that abstain you from performing – whether it is a grueling office work or monotonous workout. Prioritize everything and don’t forget consistency is the real game-changer.

Seeking for the workout motivation you can use the wisdom from successful people people, for example ready inspirational Dwayne Johnson quotes:

workout man quote
HIIT workout motivation step 3: Pack A  Snack

Never hit the gym with a full stomach or on an empty stomach. Overeating and starvation can make performing workouts harder, so to eliminate this factor, chow down easily digestible snacks and make your workout easier. Do carry a pre-exercise snack and eat it 45 minutes before you start working out.

Since snacks are smaller bites, they make the right amount for your body to digest and use it as energy when needed. Snacking small meal consisting of carbs and a little protein will give you more energy to work harder at the gym.

HIIT workout motivation step 4: Take Advantage Of Advanced Tech

Advanced technology has made it easier not to skip our workout. One of the services your gadget provides is a to-do list for the day. An alarm on your phone or watch can remind you of your workout goals that you may forget because of busy schedule. Technology can help you throughout the workout period as well.

They can keep the track of your training period. For how long you shed the sweat and at what pulse rate you trained yourself. Pedometers, accelerometers and heart rate monitors are the technology tools that help record your physical activity.

HIIT workout motivation step 5: Use Perfect Form

Workout without proper form is unproductive. To ensure this, you must focus on the quality of workout that influences your progress. Improper training or form can make your workout hard and can make you suffer too from unwanted injuries.

Before you start your workout, understand the mechanics of training properly to get the most out of your workout and time. For instance, a principal movement like squat requires you to stand straight with chest up, shoulders backward and core engaged. And, keep a soft bend in the knees while shifting your weight downward.

HIIT workout motivation stepv6: Switch To Supplements

Incorporating supplements in your diet is safe, but the best way to balance your diet, if your diet is lacking nutritious value, intake of supplements will balance them.

The best bodybuilding supplements for men provide different multivitamins and minerals and enable you to burn more fat and reduce fatigue. You can take supplements before and after HIIT workout at home but do check the amount right for you.

HIIT workout motivation step 7: Compete

Research shows results are far better when we compete than without competing. There are various reasons to embrace the competitive spirit. It will help you find your natural competitive edge and beyond that it will improve your life and of others too, whether you compete with a strong opponent or against yourself.

Set a high aim, it will help you achieve the bigger goal. A competitive spirit will motivate you to do your best. It will also enhance your workout progress and will leave you with excellent results. This positive attitude will add a spark to your monotonous workout routine.

HIIT workout motivation step 8: Track Your Progress

Performing the same workout day after day without tracking your progress is futile. Even if it’s HIIT workouts at home. The day you started till the current day, record the reps, sets, and the amount of weight used during each workout. Set a benchmark, you should know what you have to achieve and this is the best way to keep a track of the results.

Keeping a track of your progress will allow you to know your advantages and flaws as well.  It will also make your workout easier as you will know your weak points.

Daily workout is a good habit, but don’t forget overexertion can lead to trauma or chronic injuries. Workout, in addition to adequate rest and sleep is a perfect way to avoid this disaster. Your body needs proper sleep and rest to recover the lost muscles. Incorporate the best bodybuilding supplements for men in your diet and make your workout less tiring and effective.

2. Feeling sore

If you happen to feel intense soreness even while under healthy dieting program during an intense workout program, it is a result of overtraining your muscles. Although you may experience a bit of soreness in your muscles during the usual training program, the soreness of intense workout and overstrained muscles is much painful and lingers for a few extra days.

The cases of overtraining and intense workouts are common among beginners. For example, most people complain of sore arm muscles making them not even wash their hair or sore leg muscles. Sore muscles make you avoid walking up or down the stairs for a whole week after an intense workout.

3. You stop seeing the results

Although workout is highly recommended to help reduce body weight, working out too hard can cause to gain fat and lose muscle. Most people perceive that engaging intense workout helps in burning more calories than you can consume, but hormones in the body play an equal role in regulating your body weight.

Intense workout and overtraining causes your body to produce higher levels of cortisol and inadequate levels of testosterone. This causes your body to increase both fat deposition and insulin production that is a major problem for both men and women. This inhibits your training goals to get strong and get in shape.

4. Losing focus and becoming restless

During a high-intensity workout, your sympathetic nervous system goes into overdrive causing restlessness, hyperexcitability and inability to focus. Quality sleep is very critical if you are under a workout plan. Restlessness can interrupt your sleep causing you to have inadequate and interrupted sleep time. If you are trying to recover from sore muscles, being restless is a great inhibitor to the recovery process thus reducing consistent gains.

5. Sluggish feeling all the day

Feeling sluggish the whole day is also a symptom of the intense workout session. Intense workout overstrains the sympathetic nervous system. This leads to your body producing decreased levels of testosterone and increased levels of cortisol.

Despite causing hyperexcitability, inability to focus and restlessness, it also leads to debilitating fatigue making you feel like you have come down with a cold. Most trainers recommend engaging in short time intense workout to prevent the effects of a long duration endurance workout. Although you are in a position to accomplish these intense workouts, it does not necessary mean that you have to engage in them to protect your physical state.

6. Feeling sick more often

If you are under a healthy diet while training and you still experience poor dieting, lack of sleep, mental stress and lack of enough activity, you might be suffering from the symptoms of the intense workout session. Before you ignore the early morning cough and sniffles here and there, make sure you listen to your body. These might be the simple signs that your body is telling your there is a problem with your immune system as a result of the intense workout. Therefore, take the time to rest and take care of your body.

Workout and healthy dieting are meant to keep you physically fit and in shape if undertaken with deserved care and precaution. Even if you can accomplish an intense workout, it is advisable to take caution when engaging in it. In some cases, the intense workout may end producing directly opposite results from the desired ones. For example, increased and intensified workouts may result in increased body weight rather than reducing the general body fat percentage.

About the author Dan

Dan is a qualified personal trainer who loves to train both Crossfit and powerlifting. When he's not keeping fit he enjoys D.I.Y, gadgets and juggling the responsibility of looking after a growing family plus a dog and a cat.

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