If you are looking for the best high intensity interval training workouts for beginners at home, you have come to the right place. High intensity interval training, commonly abbreviated as HIIT is something that has taken the fitness industry by storm recently, and it is no surprise why.
HIIT lures people in with the promise of burning more calories in a shorter amount of time. While this is true, people fail to acknowledge that you are condensing the activity levels of a longer workout into this short time span.
Before we get into the workouts, let’s go over the basics of what HIIT is. High Intensity interval training is short bursts of very intense aerobic exercise, followed by a short rest. You will ideally get your heart rate to 90% of your max heart rate.
To calculate your maximum heart rate, simply subtract your age from 220. So if you are 30 years old, your maximum heart rate would be 220 – 30 = 190. With that being said, you want to make sure that during the high intensity portion of your workout, your heart rate should hit 190 * .9 = 171 BPM. That is INTENSE, believe me.
But that is why you burn so many calories during a HIIT workout.
Don’t listen to the naysayers who tell you that it is ok to take it easy during a HIIT workout. The whole point of these workouts is for them to be intense. This is why they can be shorter than a normal workout.
Here is an example of a high intensity interval training workout format:
30 Seconds of intense working, 1 minute of rest. Repeat 10 times.
If you would like a guided counter to walk you through each HIIT workout, download our app All Workouts: Personal Trainer (iOS | Google Play). You will find 10 built-in HIIT workouts, 9 muscle building workout programs, over 100 exercises, and the ability to create your own custom workout plan.
So, what are the best high intensity interval training workouts for beginners at home? Let’s start.
4. High Knees – Almost like running in place
Performing high knees is almost like running in place, but as the name might imply, with your knees going higher. Start with your arms at your side. Standing up straight, put your arms parallel to the ground.
Start running in place as hard as you can, while hitting your hands with your knees as they come up. If after 30 seconds, you are not out of breath, you should consider cranking up the intensity. Getting either an apple watch or another type of heartbeat tracking watch will really help you to get in the right heart rate zone.
Use the same formula from above for the whole workout. The whole thing should take you only 15 minutes total.
30 Seconds of intense working, 1 minute of rest. Repeat 10 times.
3. Jump Squats – A high intensity classic
Start with your feet shoulder width apart and squat down with your upper legs at least parallel to the floor. Don’t be afraid to go deeper than that. Whatever feels comfortable for you. From here, thrust straight up and jump in one fluid motion. On your way back down, land lightly, and immediately go back down into the squat and jump again in one fluid motion. Repeat with intensity for 30 seconds and then rest for one minute.
Keep repeating the process until you have gone through 10 times. See the formula above.
2. Mountain Climbers – A HIIT workout that will get the blood pumping
Mountain climbers used to be one of my favorites until I discovered number 1 on our list. Either way, this is still a great HIIT workout, which is why it is number 2 on the list.
Start in a pushup position. You want your back to be as flat as possible and you don’t want your butt sticking up in the air. The goal here is to almost run in place, but in a pushup position. Bring each knee to the chest while flexing your abs. Alternate each leg.
Don’t forget to do the mountain climber portion as intensely as you can. Use the HIIT formula provided above to track your progress.
1. Burpees – The KING of high intensity interval training
Burpees are my favorite HIIT workout. They combine strength training with high intensity interval training, which makes for a perfect workout. Whenever I do not have access to a gym, this is exactly what I use in order to get my heart rate up. It’s also nice to get a little bit of a muscle pump also.
Essentially, a burpee is a jump squat combined with a pushup. Some people prefer doing the jump squat first, while others prefer doing the pushup first. It is all about personal preference. Really all that matters is that you get your heart up to 90% of your maximum heart rate. As long as you are doing that, then you are where you need to be.
To perform a burpee, do a pushup, then jump your knees in between your hands, and immediately jump in the air with your hand up towards the sky. When you land, put your hands down on the ground and jump your legs back and do a pushup. Repeat this process using the formula above.
Main Point – HIIT workouts do not require a gym, and are easy for beginners
I gave you 4 of the best high intensity interval training workouts for beginners at home. I know that this might seem overwhelming at first, but if you want to hit your fitness goals and lose fat, this is the best way to go. Start off with the one that is easiest for you, and then work your way up to the most intense high intensity interval training workouts. You will not regret taking this path.
Even though you don’t need a gym to perform these HIIT exercises, you might want to step up your game and check out the 20 best home gym recommendations on Amazon.
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