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

HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.


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

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




Key Ideas

High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.

  • Jogging lightly for three minutes.
  • Pushing yourself harder for a minute (run or sprint).
  • Repeating this cycle 4 more times.

    HIIT home workout

    HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
    A 20-Min HIIT home workout:

    1. Dynamic Warm-up
    2. Bodyweight Squats
    3. Push-ups
    4. Star Jacks (or other dynamic exercises)
    5. Inverted Row (or other pull exercises)
    6. Plank (or other core exercises).
    7. A stretching to cool down.


    CrossFit definition

    It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

    Each day, t...

    Scalable based on your skill

    Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

    CrossFit is perfect for...
    • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
    • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
    • Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
    • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
    • Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.

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    Your goals with home exercising
    Your goals with home exercising

    Consider what you're trying to achieve.

    • If your goal is general health and well-being, a pleasant stroll is sufficient.
    • If you want to lift heavy weigh...
    Heavy kettlebells

    Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

    By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

    Resistance bands and a stick

    Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.

    Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

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    Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
    You don't rely on anything but a person's own...

    Get your body ready

    Before you start doing any exercises, make sure you're all warmed up.
    Do 5-10 minutes of cardio, just to get your heart rate up a bit.
    Motivation tip: Listening to music can help you feel motivated throughout your workout.

    Mountain climbers

    Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
    Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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    The P.A.U.L. method (10 minutes)
    The P.A.U.L. method (10 minutes)

    Choose one exercise for each of the following four categories:

    • P- Plyometric cardio (e.g., Jumping Jacks)
    • A- Abs (e.g., Plank)
    • U- Upper Body (e.g., Push-Ups)
    A HIIT circuit (beginners and advanced)
    • Jumping Jacks: 20 reps or 40 reps
    • Squat: 10 reps or 20 reps
    • Incline push-up: 10 seconds or 20 seconds
    • Plank: 30 seconds or 40 seconds
    • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

    Complete this circuit three times with a 30-second rest between each round.

    The 3-HIIT wonder (10 minutes)
    • 40 Speed Skaters
    • 10 Floor Burpees
    • 15 Leg Lift + Hip Lift

    Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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    The real benefits

    Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

    You can gain a lot from giving physical activity a real place of privilege in...

    Home exercises can help

    It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

    It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

    Lower and upper body movements

    Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

    For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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    Keeping fit

    Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

    Who can exercise
    • If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
    • If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
    • If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
    • If you are unwell, use your energy to get better, but not to be active.
    • If you are feeling better after having had the virus, return to your regular routine gradually.
    Chair tricep dips
    • Sit on the edge of a chair holding onto the front with your hands.
    • Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
    • Lower your elbows to a 90-degree angle before pushing back up.

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    Don’t Be Alone

    Horror movie tip: never split up. Monsters, murderers, and creeps have it easier when they can divide and conquer.

    Real world parallel: trying to better your fitness by yourself is ...

    Get Good At Sprinting

    Horror movie tip: Most horror movie bad guys are very slow but watch where you step so you don’t trip. Simply maintaining a brisk walking pace after sighting the enemy should be enough to get to safety.

    Real world parallel: Spend time leveling up your sprinting skills. It builds strength, power, VO2max, endurance and quality of life while also helping you lose weight if paired with a healthy diet.

    Training Brains, Technique And Strength

    Horror movie tip: the unintelligent and unprepared often die in movies, so get smarter, train yourself and learn how to use tools and new skills.

    Real world parallel: take a tactical approach to both your training and your behavior. Train functionally so that your body is prepared to function. Use your environment, your body weight and free weights to exercise. will give you a better body and the best chance for survival.

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    Cardio exercise

    Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.

    Walking is a great way to get active...

    Strength & resistance exercises

    Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.

    Instead of using tools like weights or resistance bands, you can use tins of baked beans or bags of rice.

    Flexibility, balance, and mobility

    Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

    Yoga, pilates, and tai chi are examples of flexibility exercises.

    Why HIIT gained popularity
    Why HIIT gained popularity
    • HIIT( high-intensity interval training) promises to improve overall health and fitness and it can also be done in a short amount of time.
    • It requi...
    The downside of HIIT
    • Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
    • Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.
    LIIT (low-intensity interval training)

    This is a new exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury.

    Though there is currently no research on the effects of LIIT workouts, the idea is that you still perform exercises in intervals, but these exercises are done at a lower intensity and with more shorter rest time in between.

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    No More Gym Visits

    As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment...

    Home Work Outs

    Burpees are a quick push-up and jump combination that can be done easily on a flat surface. It’s a good idea to start with five to ten of them, and then challenge yourself with 100 in one go.

    Air squats are an effective basic lower body exercise that can be done anywhere and combined with push-ups, mountain climbers and lunges, become a full body work out.

    Work Out Creativity

    Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your heart pumping and makes you uses oxygen as fuel for the muscles is a cardio exercise.

    Home furniture, like a chair, can be used to support your squats and also your upper body during tricep dips. For weights, broomsticks or jugs full of water can be used.

    Keep washing your hands, eating healthy, and hydrating yourself, while getting plenty of sleep.