The fitness world is buzzing about high-intensity interval training (HIIT workouts) because of its ability to burn much more calories than any other kind of workout in the shortest period. The idea behind HIIT is to do short periods of all-out work followed by short periods of active rest to make your body work harder than it does during steady-state cardio. HIIT is quick and far from boring, thanks to its precise work-to-rest ratios, making it probably the most effective way to exercise and burn calories. HIIT also has various other benefits, such as strengthening your heart, lowering blood pressure, boosting your metabolism and calorie burn post-exercise (known as EPOC).

What makes HIIT stand apart is the intensity. You’re going hard, typically as hard as you can, for a short period, then resting for a length of time that’ll let you recover from going hard once again.

Time To Get Started!

To work up a good sweat, you don’t need a gym membership, expensive equipment, or even much space. This 15-minute HIIT workout can be done at home without any equipment. To reap the benefits of this workout, all you need is enough space to perform a burpee (roughly the size of a yoga mat).

Are you ready to do a HIIT workout at home? This 15-minute full-body HIIT workout will leave you feeling fitter, more energised, and much happier. Oh, and it’s suitable for people of all fitness levels.

Time: 15 minutes

Equipment: None

Targets: Full Body

Instructions: Go through each exercise mentioned below in order. Complete as many reps in a stipulated time given below and then continue to the next movement. Once you’ve completed all 5 HIIT exercises, that would be 1 circuit. You have to do a total of 5 circuits in 15 minutes.

BURPEES

How To Do: To start, stand with feet hip-width apart, arms at sides at the back of the mat. Hop up off the floor, land softly, then jump body forward into a plank position, quickly lowering stomach all the way to the mat. Push back up and reverse the movement to return to start. That’s one rep. 

Complete as many reps in 20 seconds, take 10 seconds rest and then move to the next exercise.

 

HIGH KNEES

How To Do: Start standing with feet under hips and arms at sides. Next, drive the left knee up to the chest, return the foot to the floor, and repeat with the right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. 

Complete as many reps in 20 seconds, take 10 seconds rest and then move to the next exercise.

 

MOUNTAIN CLIMBERS

How To Do: Start by holding a high plank position. Keep your hips level as you drive your right knee toward your stomach, then quickly return to a plank and repeat with your left knee. That’s one rep. 

Complete as many reps in 20 seconds, take 10 seconds rest and then move to the next exercise.

 

JUMP SQUAT

How To Do: Start by standing with your feet shoulder-width apart, toes pointed forward, and arms at your sides. Next, lower into a squat by bending elbows, sticking butt back, and putting hands together in front of the chest. Then leap as high as you can off the ground, swinging your arms straight behind your back for momentum. Land firmly on the balls of your feet and lower into the next squat right away. That’s one rep. 

Complete as many reps in 20 seconds, take 10 seconds rest and then move to the next exercise.

 

Plank Pushups

How To Do: Start in a plank position. Next, place down one hand at a time to lift into a pushup position. Again, you need to keep your back straight and core tight. Next, move one arm at a time back into the plank position: repeat, alternating arms. That’s one rep.

Complete as many reps in 20 seconds, take 30 seconds rest and then repeat the same circuit.

The Bottom Line

High-intensity interval training is a highly effective way to work out that can help you burn more calories than other forms of training. For best results, do this HIIT workout two to three times per week and allow yourself at least 48 hours to recover properly before going at it again.

 

Check out these other workout articles:-

6 Best Back Exercises Everyone Should Do At Gym

Best Chest Workout Routine To Try Out At Gym

7 Best Bodyweight Home Workout Exercises Every Beginner Should Do!