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Last Updated on April 15, 2021

12 Best at Home Workouts (No Equipment Needed)

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12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

    • Exercise 2: Lunge[3]

      • Exercise 3: Leg Swings[4]

        • Exercise 4: Star Jumps[5]

          • Exercise 5: Push-ups[6]

            • Exercise 6: Squat Thrusts[7]

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles[8]

                  • Exercise 3: External Shoulder Rotations[9]

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                    • Exercise 4: Torso Twists[10]

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                        • Exercise 2: Lying Side Leg Swings[12]

                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                        • Exercise 3: Push-ups

                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

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                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                  Reference

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                                                                                                                                                                                  [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                  [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                  [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                  [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                  [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                  [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                  [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                  [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                  [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                  [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                  [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                  [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                  [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                  [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                  [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                  [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                  [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
                                                                                                                                                                                  [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                  [41] Bodybuilding: Cocoons
                                                                                                                                                                                  [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                  [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                  [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                  [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                  [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                  [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                  [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                  [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                  [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                  [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                  [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                  [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                  [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                  [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                  [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                  [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                  [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                  [59] Ideal Me: Jump Squats
                                                                                                                                                                                  [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                  [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                  [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                  [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                  [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                  [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                  [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                  [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
                                                                                                                                                                                  [68] Kinfolk Wellness: FOAM ROLLER EXERCISES FOR SWIMMERS
                                                                                                                                                                                  [69] Sea Lark Chiropractic: Scorpion Stretch – Day 15 Movement Challenge 2020
                                                                                                                                                                                  [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                  [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                  [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                  [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                  [74] Experience Life: Chair Yoga
                                                                                                                                                                                  [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                  [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [78] VeryWell Fit: How to Do Seated Forward Bend (Paschimottanasana) in Yoga
                                                                                                                                                                                  [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [80] VeryWell Health: Yoga Spinal Twist for Back Pain

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                                                                                                                                                                                  Oliver Anwar

                                                                                                                                                                                  Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

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                                                                                                                                                                                  Published on August 5, 2021

                                                                                                                                                                                  30-Minute HIIT Workout You Can Do At Home (Without Equipment)

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                                                                                                                                                                                  30-Minute HIIT Workout You Can Do At Home (Without Equipment)

                                                                                                                                                                                  The “HIIT” in HIIT workout is an acronym for “High-Intensity Interval Training.” It is an interval program that alternates a high-intensity exercise, which is done for a short amount of time with a less intense recovery period done until exhaustion.

                                                                                                                                                                                  This type of workout is not for the faint at heart. HIIT workouts should be approached with caution. If you are beginning your fitness journey, this workout may not be out of the question as it can be adjusted for any “body” type. Once you are familiar with the format, it is one of the best styles to add to your weekly routine.

                                                                                                                                                                                  Benefits of HIIT

                                                                                                                                                                                  Adding HIIT workouts at home to your routine offers many benefits. It is the best way to boost your metabolism, lose unwanted pounds, build strength, save time, and help you notice steady progress in your fitness journey.

                                                                                                                                                                                  Adding a 10 to 20-minute bodyweight HIIT workout to your week is beneficial when at home or when traveling and you are short on time. Activities should be adaptable to your fitness level, daily needs, and current life situations to see fast results and avoid wasting time.

                                                                                                                                                                                  What to Expect While Performing a HIIT Workout

                                                                                                                                                                                  Any exercise program will elevate your heart rate, so if you have been out of the game for a bit, always consult with your doctor before undergoing any fitness program. It is also advisable to start small and build up your endurance.

                                                                                                                                                                                  If you are just starting, your rest period may be a bit longer initially, but with consistency, you will become more fit, allowing you to handle shorter rest periods and more intervals at a higher intensity. Expect to give maximal effort for the first few intervals.

                                                                                                                                                                                  Remember that this is your fitness journey, and everyone’s experience will be different. The most important thing is to meet yourself where you are and be consistent, so you can begin to notice your results.

                                                                                                                                                                                  Let’s get started.

                                                                                                                                                                                  30-Minute HIIT Workout

                                                                                                                                                                                  Here is a quick 30-minute HIIT workout you can do anytime, anywhere. Go at an appropriate pace for your fitness level so you can maintain good form throughout the routine, and always begin and end with a stretch.

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                                                                                                                                                                                  I like to follow the RPE scale or Rate of Perceived Exertion to gauge my intensity. If you do not own a heart-rate monitor, this scale will allow you to identify when you need to decrease or increase the intensity. (See chart below.)

                                                                                                                                                                                    On a scale of 1 to 10, how are you feeling? 1 equals very light effort with a regular breathing pattern, and 10 means an all-out max effort where you are unable to carry a conversation. Throughout the video, I will provide tips and modifications to help you adjust your levels accordingly.

                                                                                                                                                                                    For this HIIT workout at home, there will be one circuit of five exercises with three rounds each, 35 seconds of work, and 10 seconds of rest. Allow for a 30-second to 1-minute recovery after each round.

                                                                                                                                                                                    Always begin each session with a dynamic warm-up to prep the body for more intense moves. Once you have mastered the technique for each exercise, challenge your body by adding another set and increasing your speed.

                                                                                                                                                                                    Let’s dive right in:

                                                                                                                                                                                    5-Minute Dynamic Warm-Up

                                                                                                                                                                                    Decrease muscle tension and increase your flexibility and mobility around the joints with this 5-minute dynamic warm-up.

                                                                                                                                                                                    (1 x 10 repetitions for each move)

                                                                                                                                                                                    1. Jumping Jacks

                                                                                                                                                                                    Stand with your feet together and place your arms by your side. At the same time, jump the feet apart and raise your arms overhead. Jump your feet back together and bring your arms back down. Repeat until the desired reps are met.

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                                                                                                                                                                                    Modification: Lose the jump and step side to side.

                                                                                                                                                                                    2. Hamstring Crossovers

                                                                                                                                                                                    Begin at the end of your mat. Cross your right leg over your left and bow or fold forward from the hip crease, reaching toward your toes. Repeat on the other side, walking to the right. Come back up and repeat five times while walking left.

                                                                                                                                                                                    3. Walking Quadriceps

                                                                                                                                                                                    Stand at the back of your mat facing forward. Bend your right knee and grab the top of your right foot, pulling your heel to your glutes. Push your hips forward so you feel the stretch in the front of the thigh. Alternate with the left foot and complete five per side.

                                                                                                                                                                                    4. Walkouts With Low Lunge Hip Stretch

                                                                                                                                                                                    Stand at the back of your mat. Inhale as you sweep your arms up overhead. Then, exhale and fold forward towards your toes. Walkout to a high plank. Take your right foot and bring it up to the outside of the right pinky toe. Keep the left hand on the ground and reach the right arm straight up the sky. Twist. Bring the right arm down and come back to plank. Switch to the left side. Come back to plank and walk the hands back to the feet. Come back up to standing and repeat.

                                                                                                                                                                                    5. Cat-Cow

                                                                                                                                                                                    Come down to hands and knees. Inhale, lift your gaze, and drop the belly to the mat, coming to a slightly arched back. Exhale, tuck the chin, pull the belly in, round the spine, and repeat five times.

                                                                                                                                                                                    6. T-Spine

                                                                                                                                                                                    Stay on your hands and knees. Place your right hand behind your head. Twist the body, reaching the right elbow to the left thumb. Repeat 10 times, then switch sides.

                                                                                                                                                                                    7. Bear Crawl to Down Dog

                                                                                                                                                                                    Stay on your hands and knees, and tuck your toes under. Hover your knees about an inch off the ground. Inhale to prepare, then exhale, and straighten your legs and lift your hips to the sky, coming to an inverted “V.” Peddle your feet, bending one knee and then the other to feel the stretch in your calves and hamstrings.

                                                                                                                                                                                    HIIT Exercises

                                                                                                                                                                                    Here are the HIIT workouts you can do at home. Remember to take 30 seconds to one minute of recovery time after each round.

                                                                                                                                                                                    1. Squat With Kick

                                                                                                                                                                                    Begin standing with your feet slightly wider than your hips with toes turned out. Keeping your core engaged and chest proud, begin to engage your glutes and sit the hips back and down as if sitting in a chair. Continue engaging the glutes and legs as you drive through the feet to stand up. Balance on the left leg as you kick the right foot out. Pretend you are knocking down a door. Squat back down and repeat for 35 seconds, then switch sides

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                                                                                                                                                                                    Modification: Keep the kick low.

                                                                                                                                                                                    2. High Plank Shoulder Tap to Push-Up

                                                                                                                                                                                    Begin in a High Plank position. Keeping the core tight, and lift the right hand to the left shoulder. Place it back down and repeat on the other side. Alternate three times per side, then add three push-Ups. Repeat this sequence until 35-seconds is up.

                                                                                                                                                                                    Modification: Elevate the floor by performing the exercise on your kitchen counter or a sturdy coffee table.

                                                                                                                                                                                    3. Lateral Lunge to Single-Leg Hop

                                                                                                                                                                                    Begin by stepping the right foot to the right. Keeping the left leg straight, bend into the right knee, and sit the hips back and down. Come back up, step the right foot up, and hop on the left foot driving the right knee to the chest. Repeat for 35 seconds, then switch sides.

                                                                                                                                                                                    Modification: Lose the hop.

                                                                                                                                                                                    4. Side Plank Reach Through

                                                                                                                                                                                    Begin in Side Plank, supporting your body weight on your left elbow and lifting the lower body off the ground. Ensure your shoulders, hips, knees, and ankles are stacked. Take your right arm straight to the sky. Bring your right arm down and reach it underneath the body, coming into a twist. Untwist and bring it back up to the sky. Complete 35 seconds and switch sides.

                                                                                                                                                                                    Modification: Keep the bottom knee down.

                                                                                                                                                                                    5. Single Leg Knee Drive

                                                                                                                                                                                    Support your body weight on your right leg and extend your left leg to the side. Bend into the right knee and raise your arms. At the same time, bend your arms by your side and bring your left knee in towards your chest, then back out straight to the side. Continue with this motion until the 35 sec is complete, then switch sides. Move at a speed that is appropriate for your fitness level.

                                                                                                                                                                                    Just Getting Started?

                                                                                                                                                                                    It is normal to be intimidated by HIIT programs due to their intensity, but do not let that discourage you from trying it out.

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                                                                                                                                                                                    If you begin slow and adjust the workout to your own fitness level, you will eventually reap the benefits. Begin by adding a few jog intervals if you are currently walking comfortably for 30 minutes at a steady pace. Walk two minutes, then jog for one alternating a few times until fatigue or for the remainder of the time.

                                                                                                                                                                                    Once you feel ready, decrease the amount of walking. If staying home is more your jam, perform a strength exercise like push-ups followed by 30 seconds of jumping jacks.

                                                                                                                                                                                    Don’t like to jump? Perform the same move. Only do a side step and lose the jump. Once you have built a baseline fitness level and are ready to take up your level, perform the workout above once per week.

                                                                                                                                                                                    If you have been working out for longer than six months and have a solid baseline, add the below workout two to three times per week. You can also adjust the intensity by increasing the time to 45 seconds to one minute instead of 35 seconds, and keep the recovery to 20 to 30 seconds after each exercise and rest time per round to 30 to 40 seconds.

                                                                                                                                                                                    Takeaways

                                                                                                                                                                                    HIIT workouts at home are a great addition to your weekly programing to improve your fitness level and change your body composition. Adjusting the intensity as you improve will give you the confidence to continue.

                                                                                                                                                                                    Listen to your body to understand what’s best for you, and know your limitations. The more consistent and committed you are to adding these workouts to your routine, the faster you will see results.

                                                                                                                                                                                    More Workouts You Can Do at Home

                                                                                                                                                                                    Featured photo credit: Olivia Bauso via unsplash.com

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