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HIIT Workouts You Can Do At Home

Over this year, many of us will have turned to HIIT training, tuning into Instagram lives and workout apps to stay active and get our hearts pumping while gyms were closed. Read on for some examples of a few of our favourite HIIT exercises for home. 


  • You don’t need any kit – HIIT workouts can be completed using just your own bodyweight
  • They’re not weather dependent – you can work out come rain or shine
  • Easily fitted into your lifestyle – perfect for busier times
  • You can workout in a small space – you don’t need huge studios for these exercises
  • Tailored to suit you fitness levels – whether beginner or advanced, you can shape your home HIIT workout so it’s right for you

As a form of exercise which ticks all the boxes, it’s no surprise that this method of training has become a popular workout of choice. Even though gyms can now remain open across all three tiers in England, we know that there are days when you can’t make it to the gym, or maybe you’re not ready to return to the gym but you still want to break a sweat. HIIT can help you achieve this in the comfort of your home. The convenience of rolling a mat out and getting a workout done in a short amount of time, makes this workout an easy choice to fall back on.

If you’ve tried HIIT workouts before, you’ll know it doesn’t take long to work up a sweat, even with just your bodyweight. HIIT training can help to tone and strengthen, and improve cardio fitness so if you fancy doing a workout at home, here are some workouts you can try!

Ready to HIIT it? Let’s go!


Being tight on time is no excuse not to squeeze a little HIIT into your day – this 5 minute workout will get you sweating in the time it takes to make a cup of tea.

  • 30 seconds Jumping Jacks (start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position)
  • 30 seconds Mountain Climbers
  • 30 seconds Jumping Jacks
  • 30 seconds Alternating Forward Lunges
  • 30 seconds Jumping Jacks
  • 30 seconds Alternating Reverse Lunges
  • 30 seconds Jumping Jacks
  • 30 seconds Plank rows (holding a dumbbell in each hand, form a regular plank. Keeping your arm at a right angle and moving from the shoulder pull your right arm back until your hand is level with your body. Lower, then alternate with the other arm)
  • 30 seconds Jumping Jacks
  • 30 seconds Squats


This 7 minute HIIT workout is a quick and efficient way to work out at home. Squeeze a few of these sessions in throughout the week and you’ll be sure to feel the benefit.

  • 30 second Jumping Jacks (start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position)
  • 10 second rest
  • 30 second Press ups
  • 10 second rest
  • 30 second Squats
  • 10 second rest
  • 30 second Dips (sitting on a chair, with your hands holding either side of your seat towards the front, keep your knees and move your torso and bottom forward off the chair. Bend and straighten your arms to raise and lower your  body)
  • 10 second rest
  • 30 second High knees (stand, holding your hands out at around waist height. Alternating legs and keeping energy high, jog while aiming to reach your hands with your knees)
  • 10 second rest

Repeat and for the last 20 seconds finish with a plank hold.

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Ab workouts for a stronger core

Want to build a stronger core? Try these ab workouts which have been tried and tested by personal trainers!

When it comes to training abs, it’s common for people to focus on training this body part because they want to achieve a six pack or get defined abs. If that’s your goal, training your abs can help make them stronger but it doesn’t necessarily mean you will automatically get defined abs. Getting defined abs requires a low body fat percentage which will be different from person to person, so a full-body training approach along with a healthy balanced diet is recommended.

Whilst having aesthetic goals is fine, let’s not forget that there are many functional benefits that comes with training your core. This includes maintaining correct posture, helping to reduce strain on your back and improving your functional performance so including some ab exercises as part of your overall fitness routine, can help you develop a stronger core and reap aforementioned benefits. 


  1. Cat cow (warm up) -10 reps
  2. Deadbugs –  3 sets of 5 reps each side
  3. High Plank, toes in and out
  4. Bird dog – 3 sets of 5 reps each side
  5. Leg raise holding a plate 3 sets of 20-30 seconds

Rest for 20-30 seconds in-between each set.

  • Cat Cow

This yoga move is a good exercise to start off with as it can help to bring flexibility to the spine, lightly stretch the back, torso, neck, abs and open the chest.

Start on all fours, with your wrists underneath your shoulders and knees underneath your hips. Curl your toes under and slowly arch your back as you inhale and lift your gaze up. As you exhale, round for cat pose by rounding your spin and tucking your tailbone. Drop your head and take your gaze towards your navel as you do this.

Complete 10 reps.

  • Deadbugs

This exercise is great for working the core without putting strain on your lower back.

Lie flat on our back with your arms held out in front of you, pointing the ceiling. Bring your legs up so your knees are bent at 90-degrees. Push your lower back into the ground by using your core and try to maintain this position. Next, slowly lower your right arm and left leg towards to floor as you exhale. Try not to raise your back off the ground. Slowly return back to starting position and repeat with the opposite hand and leg.

  • High plank

Planks are a great exercise not just the core but the entire body.

Plant your hands directly under shoulders, slightly wider than shoulder width apart. Ground your toes into the floor and squeeze your glutes and core – your legs and arms should be working too. Press up into a plank position – keeping your core braced. Really push your hands into the ground to lift your back towards the ceiling.