21 Best HIIT Workouts at Home
High-intensity interval training (HIIT) workouts at home are super convenient and effective, giving you a full-body workout that hits all the right muscle groups.
If you’re looking to level up your at-home cardio, boost core strength, or tone up from head to toe, incorporating challenging HIIT workout moves into your exercise routine can help you achieve your fitness and home workout goals.
Below, we’ll dive into 21 of the best HIIT workouts you can do at home, including:
Let’s get started!
1. Jumping jack
Stand with your feet shoulder-width apart
Jump, lifting arms, and land with feet apart
Jump again, bringing hands down, and land with feet together
Repeat
2. Butt kicker
Stand, feet hip-width apart, core engaged
Place your hands at the small of your back
Jog in place for your work interval, kicking heels high, aiming to tap your butt
3. Air squat
Stand with feet hip-width apart
Lift arms and bend your knees, keeping them over your toes, into a squat
Lower arms and push through heels to stand, squeezing glutes at the top
4. Jump squat
Stand with feet hip-width apart
Lower into a squat
Push through heels and jump up, fully extending legs
Land back in a squat position
Repeat
5. High knees
Stand tall, arms bent at a 90-degree angle, elbows at sides, and palms facing down
Lift each knee high to touch your palm as you run in place at maximum speed
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6. Plank jack
Being in a plank with ankles together, ensuring a straight line from head to heels and engaged abs
Jump both feet out wide
Bring both feet back together
Hint: Think of it like doing horizontal jumping jacks!
7. Walkout with push-up
Stand tall with feet flat
Bend and place hands near feet, feeling the hamstring stretch
Keeping legs straight, walk your hands away from your feet until you are in a high plank position
Perform a push-up, return to the high plank position
Walk hands back toward feet and repeat
8. Bear crawl
Go on all fours
Lift knees a few inches off the ground
Keep a flat back, arms shoulder-width apart, and legs hip-width apart
Move right hand and left foot forward, then left hand and right foot forward for one rep
Reverse the movement
Repeat the sequence
Related Blog: Short on Time? Try These 30-Minute HIIT Workouts
9. Blast-off plank to shoulder tap
Begin in a high plank, legs straight, core engaged
Crouch, balancing on toes, knees slightly off the floor, pushing hips back, and extending arms forward
Spring forward, pushing off toes to return to high plank
Alternate tapping right hand to left shoulder and left hand to right shoulder
Push hip back into the crouched position for one rep
10. Burpees with push-up
Stand, feet shoulder width apart, arms at sides
Squat and reach forward, place hands on the floor shoulder-width apart
Kick legs back into a high plank with hands under shoulders
Lower chest with a push-up, then straighten elbows
Jump feet toward hands for a squat position
Explosively jump up, reaching arms overhead
Repeat
11. Skater hop
Stand with feet shoulder-width apart
Slightly bend knees and hop to the right, leading with the right foot and swinging the left just behind
Swing arms across the body to aid the jump
Land on the right foot, bending the knee slightly for balance
Jump back to the left, landing on your left foot
Aim for maximum distance and speed while maintaining balance
12. I-Y-T raise
Stand with feet shoulder-width apart, slightly hinge forward, maintaining a slight knee bend and engaged core
Raise your arms straight up, aligning them with your shoulders for the “I” position.
Lower your arms
Lift your arms straight up and out at a 45-degree angle for the “Y” position.
Lower your arms
Extend your arms to the sides, bringing shoulder blades together for the “T” position.
Lower your arms. This completes one rep
13. Mountain climber
Begin in a high plank with a straight back, head aligned with the spine, hands beneath the shoulders
Engage your core and keep torso steady
Bring each knee toward your chest in quick succession
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14. Mountain climber twist
Get into a high plank, hands shoulder-width apart, shoulders above wrists.
Extend legs and engage core
Bring right knee to left elbow
Return to the starting position and quickly bring left knee to right elbow
Alternate between sides, maintaining a quick pace
Related Blog: 28 Best HIIT Workouts for Beginners
15. Runner’s lunge
Step back into a left-leg reverse lunge from standing
Push through your right heel to stand and lift your left leg in front at 90 degrees
Repeat
16. Superman with pull-down
Lie face down on a mat, arms at shoulder height, elbows bent at 90 degrees like a goalpost
Engage core and upper back, lifting shoulders, arms, chest, and feet off the floor
Gaze down to maintain a neutral neck position
Extend both hands overhead, then pull shoulder blades back to the goalpost position
Exhale and lower back to the floor. This completes one rep
17. Russian twist
Sit with legs straight, leaning back on your butt
Bend knees, raising feet off the floor, forming a “V” shape with thighs and torso
Back should be at a 45-degree angle to the floor
Cross arms in front of chest
Engage your core to rotate right, return to center, and twist to the left
18. Squat to curtsy lunge
Begin with feet hip-width apart, hold hands at chest height, and engage the core
Hinge at the hips for a squat, pushing hips back, and bending knees until thighs are parallel to the floor
Stand and bring your left foot behind your right leg
Keep core engaged and bend knees into a curtsy squat
Return to the starting position, perform another squat, then repeat the curtsy lunge on the other side
Related: Is Rowing a Good Workout?
19. Lateral lunge
Stand with hands on hips and feet together
Take a big step to the right
As your foot lands, hinge at the hips, push your butt back, and lower into a lunge with your right knee
Pause briefly, then push off your right leg, returning to the starting position
Repeat on one side for half your work period, then switch sides
20. Pilates 100
Lie on your back
Raise both legs toward the ceiling and lower them halfway, creating an angled position
Lift your head, extend your arms alongside your body with palms facing down
Perform arm pumps, inhaling for five counts and exhaling for five counts
Repeat the breathing and pumping pattern 10 times
21. Bicycle crunch
Lie face up, lift legs and bend knees 90 degrees over hips
Place your hands behind your head with elbows pointing to the sides. Lift shoulders off the floor using your abs
Twist, bringing your right elbow to your left knee while straightening the right leg
Twist, bringing bring the left elbow to your right knee, straightening your left leg simultaneously
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Looking to try out more HIIT-style training? Indoor rowing machine workouts integrate short, intense bursts into your exercise routine, delivering a highly effective full-body workout. These intense intervals, followed by a rest period, contribute to achieving your fitness goals.
Rowing machines like the Hydrow or Hydrow Wave provide a low-impact, full-body workout complete with cardio, strength, and recovery — all from the comfort of your home. With on-the-water rowing workouts led by world-class Athletes, you can travel the world and train 86% of your muscles in just 20 minutes.
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