How To Do HIIT Cardio At Home?

How To Do HIIT Cardio At Home

How To Do HIIT Cardio At Home? High-intensity interval training or HIIT routine at home is increasingly popular. It is not surprising, given their effectiveness and the benefits we can obtain from them. A workout of this type allows us to increase muscle enduranceOpens in a new tab., gain energy, burn calories and lose fat quickly.

Professor Izumi Tabata was the forerunner of this high-intensity interval training type called “Tabata.” As a result of which, it was later called HIIT.

If you are one of those who do sports regularly and do not get the results you expected, this type of training is the one that can contribute the most and the one that facilitates the best performance.

The most characteristic advantage of HIIT is that it generates great results in less time than in other disciplines.

Generally, a HIIT workout usually lasts up to an hour of activity. This duration in such an effective exercise is due to the fact that the combined exercises are of great power, so the time required is less in reference to normal training. The power of HIIT workouts combines high and low intensity, thus obtaining intervals in heart rate.

Compared to normal cardio training, it is much more effective because although fat is burnedOpens in a new tab. in both, the metabolism is activated and stimulated at a higher level in HIIT training. Its performance is active both at an aerobic and anaerobic level.

Why perform a HIIT cardio at home?

 High-density interval training is well-suited to both people who want to start taking care of themselves and have little physical resistance and experienced athletes with very high levels of resistance. And it supports a wide variety of exercises. Being able to do a workout with a HIIT routine at home allows you to:

🡆 May anyone who wants to improve their body and stamina achieve excellent results by dedicating a few minutes of their time a day from their own home. And at the time that suits you best.
🡆 Work to burn body fat and boost metabolism without the need for a personal trainer.
🡆 Clearly and ostensibly improve your physical resistance even with little time for training.
🡆 Increase tolerance to lactic acid and improve insulin sensitivity.
🡆 Activate the anabolic processes of the body healthily and effectively.

If you are looking for cardio routines, you may also be interested in a LISS routine, which is very similar to HIIT but with some differences.

How To Do HIIT Cardio At Home – HIIT Cardio Routine

An example might be something as simple as sprinting for 60 seconds at top speed and then resting for 90 seconds, walking or standing still. Doing this four, five, or as many times as we are able would be considered a HIIT workout. It is very important to the part of maximum intensity.

The best exercises for a HIIT routine at home

This type of training alternates a wide variety of different exercises. Some of the most common are:

🡆 Shadow boxing
🡆 Burpees
🡆 On-Site Careers
🡆 Crunch
🡆 Push-ups
🡆 Jumps with two legs
🡆 Jumping jacks
🡆 Squats
🡆 Strides

These exercises are performed for 30 seconds. The rest time between exercises is between 10 and 20 seconds. An effective home HIIT routine can last anywhere from 8 minutes for beginners to 30 minutes for high-endurance athletes.

How long should a HIIT exercise routine last?

According to experts, a HIIT training routine should last between 20 to 30 minutes for most people. If the routine lasts more than 30 minutes, it is likely that you need to push yourself to your maximum intensity. On the other hand, if the exercise lasts less than 15 minutes, you may not see the results you want.

But it is true, and it will depend on the physical state of each person.

Main advantages of high intensity training

Carrying out a training routine of several weekly sessions increases fat oxidation capacity, which improves aerobic resistance and cardiovascular capacity.

HIIT training also activates the creation of mitochondriaOpens in a new tab., improving the use of glucose since it uses it and converts it into energy.

Another of the great advantages of HIIT training is that it helps to lose weight, but not muscle; this is because it stimulates the secretion of testosterone, strengthening muscle mass.

Likewise, it significantly helps fat loss since it increases metabolism and accentuates caloric expenditure, but as long as it is combined with an adequate diet.

And last and not least, with HIIT training, you save time since it is not based on the duration of the exercises but on the alternation of intensity between them.

What are the disadvantages of HIIT training?

All that glitters is not gold, and in the case of HIIT, it must be taken into account that:

  • It’s hard to get enough intensity. For it to be effective, we have to give the maximum to something that is difficult, especially at the beginning.
  • It generates suffering. The famous phrase “to show off, you have to suffer” in HIIT could not be more appropriate because, even if it is about very short sessions, giving the maximum can lead us to extremes of fatigue and tiredness that not everyone is willing to do. Put up with it.
  • It is not recommended if you don’t do other exercises. Not that it is a dangerous workout, but as a consequence of the above, if you do not exercise at all, HIIT workouts can be uncomfortable and difficult to perform if you do not have a minimum exercise habit. In this case, the chances of abandonment are great.
  • Risk of injury. As these are fast and high-intensity exercises, it is difficult to maintain full attention to the exercise you are doing, and, therefore, the risk of injury is greater. For this reason, experts recommend that in HIIT, you only do exercises that you master or that do not require great technique.
  • It is not effective in reducing stress, quite the contrary. Therefore, if you have problems with stress, insomnia, etc., it is better that you look for another type of routine.
  • Although there are thousands of videos of HIIT training examples on the Internet, the ideal for beginners, at least at the beginning, is to put themselves in the hands of a professional who teaches them how to get the most out of the training and avoid injuries. 

Celebrities who do HIIT training

  • Former soccer player David Beckham
  • Queen Latifah singer
  • Ellie Goulding singer
  • Victoria’s Secret Los Angeles Girls

How many minutes of HIIT cardio do you have to do?

20 to 30 minutes, According to experts, a HIIT training routine should last between 20 to 30 minutes for most people. If the routine lasts more than 30 minutes, it is likely that you are not pushing yourself to your maximum intensity.

What happens if I do HIIT every day?

It Improves health. Several studies have shown that performing HIIT regularly improves health even more than other types of exercise, especially for people with diabetes and cardiovascular and metabolic diseases. In addition, it prevents obesity.

How much do you burn in 5 – 30 minutes of HIIT?

5 minutes43 Calories514 Calories
10 minutes86 Calories1029 Calories
15 minutes129 Calories1544 Calories
30 minutes257 Calories2058 Calories
Burned Energy Estimation

How much do you burn in 20 minutes of HIIT?

Doing HIIT can burn 300 CALORIES in 20 minutes. Usually, the sessions can last 20 minutes because they are very intense exercises. We must remember that with HIIT, you will continue to burn calories for up to 24 hours after finishing the activity, close to double the amount spent during an endurance race.

What are examples of HIIT workouts?

Some examples of HIIT exercises, especially for beginners, would be jumping jacks, squats, push-ups, planks, chair triceps, running in place, burpees, etc., combined in 8 or 10 intervals as follows:

  • Warm-up: 5-10 minutes
  • Effort phase: 15 seconds of high intensity
  • Recovery phase: 45 seconds of moderate-intensity effort
  • Total duration: 20 minutes

As you progress, the recovery periods will be shorter, and the effort periods will be longer. Another option is to do Tabata training, which consists of performing eight intervals of the same exercise with high intensity for 20 seconds and resting for ten. They are very short and simple routines, ideal to start with, and very effective.

Is it healthy to do HIIT every day?

HIIT exercises are not recommended more than 3 or 4 days a week, and always every other day. 

Tips for a good HIIT workout at home

  • Use a routine that you feel good about. In which you notice the work but the demand is manageable and your heart rate does not skyrocket to insane levels.
  • Do some stretching before the routine. You are going to carry out demanding exercises, and it is the way to minimize the risk of injury.
  • A good HIIT routine consists of between 7 and 15 different exercises. With less, it falls short, and you would work a few muscles. It doesn’t make much sense to use a routine of more than 15 exercises; if you want to lengthen it, repeat a short or medium routine 2, 3, or even 4 times.
  • Have an appropriate place to do your HIIT routine at home. Choose a safe area with a non-slip floor. You must be able to move comfortably and perform the movements without hitting furniture or walls.
  • Remember that the intensity of work between two consecutive exercises must vary. And that between them, a rest of between 10 and 20 seconds is necessary.
  • For a good workout and short and medium-term results, repeat your routine 3 to 4 times a week. Always on alternate days.
  • You can enrich your HIIT training by using weighted vestsOpens in a new tab. or anklets. Do not do it if you are starting in the world of fitness. But if you are a good experienced athlete with high resistance, this is a good option.
  • Always wear comfortable clothing and especially appropriate footwear. You will avoid injuries and discomfort.
  • Use a stopwatch or a good large digital watch with a second hand to keep track of both training and rest times. You can help yourself with a stopwatch APP for mobile.

HIIT routine at home for experienced athletes

This HIIT routine at home is especially indicated for athletes with experience and high resistance. You should perform each exercise for 30 seconds at the indicated intensity level. And rest of the marked time that will be 20 seconds between exercises and 1 minute between the first and second half of the exercises. You can perform more than one series but always rest between 1 minute and 1 and 1/2 minutes between series.

  1. Open and close your legs with a jump. Moderate level.
  2. Squats. Intense level.
  3. Lateral lunges. Moderate level.
  4. Career on the site. Intense level.
  5. Lizard jumps. Moderate level. Rest for 1 minute.
  6. Mock boxing. Intense level.
  7. Lateral jumps. moderate level.
  8. Burpees. Intense level.
  9. Elbow to the knee. Moderate level.
  10. Squats with open legs. Intense level.

This routine is designed for professionals in the fitness sector, so the user could include a treadmill in this plan. If this is your case, we have a blog post where we talk about HIIT training with a treadmill.


If you get bored of doing the same exercises regularly or have some favorites, you can design your own HIIT exercise routine at home. You can even add elements such as steps, rope, or dumbbells to your exercises if you have them.

Remember to alternate the intensity of the exercises. And make sure that they work for different muscle groups. It is very important that you respect the break time between them. Otherwise, you will not be doing HIIT training and simply doing a series of normal exercises.

Encourage yourself to include HIIT exercises at home several times a week on alternate days in your routine. You will notice after a short time a great improvement in your physical condition and your level of resistance. And remember that if you need help with anything, you can always contact us and we will try to resolve it.

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Rose Patterson

Rose Patterson has a BS in Biology/Pre-Medical Sciences as well as an MS in Public Health with a Nutrition specialization. She is a Group Fitness Instructor and a certified Fitness Nutrition Specialist. More about me.....

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