Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it. Example: 
<blockquote></blockquote><ul><li>Jogging lightly for three minutes.</li><li>Pushing yourself harder for a minute (run or sprint).</li><li>Repeating this cycle 4 more times.</li></ul><ul>
</ul>

High-intensity interval training (HIIT)

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us). A 20-Min HIIT home workout:
<ol>
<li>Dynamic Warm-up</li>
<li>Bodyweight Squats</li>
<li>Push-ups</li>
<li>Star Jacks (or other dynamic exercises)</li>
<li>Inverted Row (or other pull exercises)</li>
<li>Plank (or other core exercises).</li>
<li>A stretching to cool down.</li>
</ol>

HIIT home workout

<div>
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/vader-couch.jpg">We help many of our coaching clients begin at-home workouts, including HIIT routines, and today we'll share with you exactly how to train without a gym. 
 <a href="https://www.nerdfitness.com/coaching-overview-page/"> No gym? No problem! Let our coaches build you an at-home workout! </a>
Here's what we'll cover in today's guide for HIIT at home: Let's do this thing! 
<h2>What Is High-Intensity Interval Training?</h2>
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/02/lego-trying-to-lose-weight.jpg"><a href="https://www.nerdfitness.com/blog/3-hiit-workouts-for-beginners-how-to-start-interval-training/">HIIT</a> is just following a specific regimen where you vary your speeds and intensity during a run, swim, or workout. Any exercise can be a form of HIIT, but here's a common beginner routine: 
<ul>
	<li>Jogging lightly for three minutes. </li>
	<li>Pushing yourself harder for a minute (run or sprint). </li>
	<li>Repeating this cycle 4 more times. </li>
</ul>

The trick is the "pushing yourself harder" part. 
Let's imagine an exercise intensity scale: 
<ul>
	<li>1 equals "I'm barely raising my heart rate" </li>
	<li>10 is at "this is the hardest I've ever trained and my skeleton might escape my body" </li>
</ul>

We would shoot for an 8-9 for your intense periods of HIIT. 
While obviously subjective, the point is to push yourself to the point of "intense," rest, then push yourself again...over and over. That's HIIT. 
HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us). 
You can read our full guide on <a href="https://www.nerdfitness.com/blog/3-hiit-workouts-for-beginners-how-to-start-interval-training/">High-Intensity Interval Training for Beginners</a>, but let's get you what you're after... 
<h2>The 20-Min HIIT Home Workout</h2>
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/lego-dancing.jpg">The following full-body HIIT workout can be done in your living room with zero equipment...although you'll probably want <a href="https://www.nerdfitness.com/blog/3-hiit-workouts-for-beginners-how-to-start-interval-training/#hiit_timer">some type of timer</a>.
Throughout the workout, you'll be doing various exercises for 40 seconds, followed by a 20 second period of rest. That's the whole "interval" thing. 
Do as many reps as you can during the period of "intense," but also feel free to adjust the time slots. 
For example, you can do an exercise for 30 seconds and then rest for 30 seconds. Or if you're a little more experienced, 45 seconds of "intense" and 15 seconds of rest. You do you. 
Alright, let's get to it! 
THE NERD FITNESS 20-MIN HIIT HOME WORKOUTHIIT Home Workout Stage 1: <a href="https://www.nerdfitness.com/blog/warm-up/">Dynamic Warm-up</a> HIIT Home Workout Stage 2: Lower-Body Exercises : HIIT Home Workout Stage 3: Push Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/01/squat.gif">HIIT Home Workout Stage 4: Dynamic Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/steve-push-up.gif">HIIT Home Workout Stage 5: Pull Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/08/star-jack.gif">HIIT Home Workout Stage 6: Core Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/03/staci-bodyweight-row.gif"><img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/steve-plank.gif">Boom! A 20-minute full-body HIIT workout you can do from the comfort of your own home. 
When you're done, feel free to do a little <a href="https://www.nerdfitness.com/blog/how-to-stretch/">stretching to cool down</a> (Stage 7). 
Let's go over each movement so know exactly how to do our at-home HIIT routine. We'll also talk about ways to make the movements easier or harder, to match your experience level. 
If you want someone to build a HIIT workout designed specifically for you, our coaches can do just that! Many of our clients choose to work out at home and they wake up each morning knowing exactly what's next for their training. 
 <a href="https://www.nerdfitness.com/coaching-overview-page/"> A Nerd Fitness Coach can create a HIIT workout for your experience level! Learn more here: </a>
<h2>What Are the Best Home Exercises for HIIT?</h2>
Let's discuss each stage of the Nerd Fitness 20-Min HIIT Home Workout. Stage 1: Dynamic Warm-up <img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/lego-rain.jpg">First, you'll <a href="https://www.nerdfitness.com/blog/warm-up/">need to warm-up</a>. It doesn't have to be much, about five minutes to get your muscles active and your heart rate up. 
You can do Arm Circles: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/arm-circles.gif">Or Walking Jacks: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/06/walking-jacks-bodyweight-exercise.gif">You can even do air punches and kicks like you're fighting invisible ninjas! 
You can read our guide <a href="https://www.nerdfitness.com/blog/warm-up/">The 15 Best Dynamic Warm-Up Exercises</a> for more ideas for Stage 1. Stage 2: Lower-Body Exercises All sorts of movements will work here, as long as you get your heart rate up and your body moving. 
This stage focuses on training the lower body, which we'll accomplish with <a href="https://www.nerdfitness.com/blog/strength-training-101-how-to-squat-properly/">some bodyweight squats</a>! 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/06/NF-bodyweight-squat.gif">If you find a normal squat too challenging, you can do assisted bodyweight squats: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/06/Nerd-fitness-assisted-bodyweight-squat.gif">Or if you want to increase the difficulty, you can do one-legged "pistol" squats: 
Check out the <a href="https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/#lower_bodyweight_exercises">11 best lower-body bodyweight exercises </a>for more options here. Stage 3: Push Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/05/pistol-squat.gif">In this stage, it's all about your "push" muscles. Which, you guessed it, means <a href="https://www.nerdfitness.com/blog/proper-push-up/">doing some push-ups</a>! 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/01/push-up.gif"> 
If you can't do a proper push-up yet, no problem, start on your knees: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/01/knee-push-up.gif">Are push-ups too easy? Have you ever tried declined push-ups? 
We have the best <a href="https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/#upper_push_bodyweight_exercises">8 "push" bodyweight exercises</a> if you want some more variations to chose from. Stage 4: Dynamic Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/05/decline-push-up.gif">It's time to jump! With some Star Jacks: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/08/star-jack.gif">If Star Jacks are a little too challenging, some good ole fashioned Jumping Jacks will do the trick: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/06/jumping-jacks-bodyweight-exercise.gif">If you want to hate yourself, you can also do some burpees for this stage: 
Stage 5: Pull Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/08/burpee.gif">No full-body workout would be complete without including some "pull" exercises. 
For that, it's time for <a href="https://www.nerdfitness.com/blog/inverted-row-are-you-missing-out-on-this-great-exercise/">the inverted bodyweight row</a>: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/03/staci-incline-inverted-row-1.gif">If you have a sturdy table at home, you can do your rows with it: 
Here's how to <a href="https://www.nerdfitness.com/blog/do-a-pull-up/">progress to a full pull-up</a> if you can't quite get one yet. Do you have <a href="https://www.amazon.com/gp/product/B002YQUP7Q/ref=oh_aui_search_detailpage?ie=UTF8&amp;psc=1=nerdfitn-20&amp;linkId=a50dc69466ff1e4b7beae056e5441765">a pull-up bar</a>? You can also do pull-ups for this stage! 
Stage 6: Core Exercises <img src="https://www.nerdfitness.com/wp-content/uploads/2019/03/staci-pull-up.gif">Last but not least, it's time to end with some core exercises. 
For that, let's plank! 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/05/staci-plank.gif">A knee-plank is totally fine if you need some extra support: 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/05/knee-plank.gif">Or you can do some side-planks for more of a challenge: 
Stage 7: Stretching and Cool Down <img src="https://www.nerdfitness.com/wp-content/uploads/2019/05/side-plank.gif">If you want to cool down with some stretching after your HIIT workout, here's a beginner stretching sequence you can do: 
You can check out our full guide on <a href="https://www.nerdfitness.com/blog/how-to-stretch/">The Best Post-Workout Stretches</a>, which includes a full yoga sequence for you to try out. 
For any of the above movements, if you want to check your form, simply record a video of the movement and match it against the videos and gifs here. If they look close then you're doing great! 
Want an expert to review your form? Our coaches can do just that! Through our snazzy app, you can send your coach a video so they can provide feedback for improvement. 
 <a href="https://www.nerdfitness.com/coaching-overview-page/"> A Nerd Fitness Coach can review your form and guide your training! </a>
<h2>Getting Started with HIIT at Home</h2>
You now have a full-body HIIT workout that you can do from home! <img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/wizard.jpg">The only question left is " should you do your HIIT workout?" 
We generally recommend our coaching clients complete a full-body <a href="https://www.nerdfitness.com/blog/strength-training-101/">strength training</a> workout 2-3 times per week (our at-home HIIT sequence would be considered such a routine). 
You build muscles while resting, not working out, so you generally want 48 hours before engaging the same muscle group again. 
So you can do our HIIT sequence on Monday and again on Thursday. On the weekend maybe do some <a href="https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/">type of fun exercise</a> like <a href="https://www.nerdfitness.com/blog/hiking/">a hike</a> or <a href="https://www.nerdfitness.com/blog/a-nerds-guide-to-yoga-4-movements-to-try-today/">a little yoga</a>. 
<img src="https://www.nerdfitness.com/wp-content/uploads/2019/10/stitch.gif">The most important thing you can do today: start! When any of these exercises start to feel too easy, switch to a more difficult movement (knee push-ups to regular push-ups, for example). 
Don't overthink it. Don't worry if you're going to do any of the bodyweight exercises wrong. Just start. 
You can always course-correct later. But if you read this far into the article, you should try our at-home HIIT workout. It'll make me super happy if you do. 
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <a href="https://www.nerdfitness.com/coaching-overview-page/">1-on-1 coaching program</a>: <a href="https://www.nerdfitness.com/coaching-overview-page/"><img src="https://www.nerdfitness.com/wp-content/uploads/2018/10/NERD-CoachingBanner2019-03b-StrengthTrain-web75.jpg"></a> Want a little more help getting going? You seem like a nice person, so I'll share with you our best suggestions for next steps: 
2) Good at following instructions? Check out our self-paced online course, <a href="https://www.nerdfitness.com/academy-overview-page/">the Nerd Fitness Academy</a>. <a href="https://www.nerdfitness.com/coaching-overview-page"> Our coaching program changes lives. Learn how! </a>
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community. 
 <a href="https://www.nerdfitness.com/academy-overview-page/"> Join 50,000 people in our self-paced Nerd Fitness Academy! One payment, lifetime access. </a>
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know . It'll help you start incorporating a HIIT workout into your training. 
<img src="https://www.nerdfitness.com/blog/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere/"> 
Do you perform HIIT workouts? Do you have an at-home sequence you train with? Any other tips for those working out without a gym? Alright, enough from me. Now it's your turn: 
-Steve Let us know in the comments! 
If you train at home, check out our guide PS: <a href="https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/">The 42 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!</a> It'll walk you through each exercise covered today, plus many more, and it also includes tips on how to build a bodyweight workout. 
Photo source: <a href="https://www.flickr.com/photos/98327290@N02/14626340083">Home sweet home</a>, <a href="https://www.flickr.com/photos/57763385@N03/23306212402">Speed</a>, <a href="https://www.flickr.com/photos/fourbrickstall/45009407751/in/photostream/">Dancing with myself</a>, <a href="https://www.flickr.com/photos/fourbrickstall/47435121572/in/photostream/">Hopp&#237;pola</a>, <a href="https://www.flickr.com/photos/fourbrickstall/31040004508/in/photostream/">Wizard</a>. 
</div>

We help many of our coaching clients begin at-home workouts, including HIIT routines, and today we'll share with you exactly how to train without a gym. No gym? No problem! Let our coaches build you an at-home workout! Here's what we'll cover in today's guide for HIIT at home: Let's do this thing!

The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

High-intensity interval training (HIIT)

HIIT home workout

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