Benefits | 5 Minute HIIT | 7 Minute HIIT | 10 Minute HIIT | 15 Minute HIIT | 20 Minute HIIT

Page last updated: 5th April 2023

Not only is High-Intensity Interval Training (HIIT) an effective and convenient training approach for increasing fitness and burning calories, but it's also a flexible workout style that you can do both at the gym and at home. 

The focus of HIIT is to ensure you're alternative intense bursts of high-energy movement with periods of either rest or very low-intensity exercise. We've covered the benefits of HIIT in more depth here, but in short, it's an excellent way to burn a high number of calories in a short amount of time. 

If you're HIIT training at the gym, you have the benefit of being able to use a range of equipment to increase the challenge or intensity. However, it's easy to use what you have available at home (even if that's just your own body weight) to achieve a fantastic workout.

Read on for some examples of a few of our favourite HIIT exercises for home.

Benefits of home HIIT workouts

• 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. There may often be days when you can't make it to the gym, or perhaps you're not feeling confident enough to join a 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!

5 MINUTE HIIT AT HOME

Being tight on time is no excuse not to squeeze a little HIIT into your day - this 5-minute at home 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

7 MINUTE HIIT AT HOME

This 7 minute home 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.

10 MINUTE HIIT AT HOME

Get a great workout in 10 minutes using just your bodyweight. The first half of this HIIT home workout is focused on improving lower body strength and the second half of the workout is focused on improved upper body strength, allowing you to push hard till the end. If you're after more inspiration, you can discover more 10-minute workouts here, or check out our beginner skipping 10 minute HIIT workout here.

• 20 seconds Squat
• 10 seconds Rest
• 20 seconds Split squat 
• 10 seconds Rest

Repeat legs circuit above with the other leg for the split squat

• 20 seconds Reverse lunges right leg
• 10 seconds Rest
• 20 seconds Reverse lunges leg leg
• 10 seconds Rest

Repeat leg circuit above

• 20 seconds Mountain climbers
• 10 seconds Rest
• 20 seconds Pulse sit ups
• 10 seconds Rest

Repeat ab circuit above

• 20 seconds Prone YTW (lie on the floor facedown, engage your back to lift your chest off the floor, with arms extended overhead forming a 'Y' shape. Bring your arms in towards your face and extend your arms out to a "T" shape and bring your arms back in and then form a "W" shape.
• 10 seconds Rest
• 20 seconds T press ups (perform a press up and then lift on hand off the floor and reach up to the sky. Return the hand back to the floor and repeat on the other side)
• 10 seconds Rest

Repeat upper body circuit above

• 20 seconds Flying shoulder press (lie on the floor facedown, with arms extended overhead. Lift your chest off the floor by engaging your back muscles and perform a press as you would with a weight when standing).
• 10 seconds Rest
• 20 second Prone cobra (lie on the floor facedown, arms by your side. Turn your palms so your thumbs are pointing the sky and engage your back to lift your chest up. Hold this position)
• 10 seconds Rest

Repeat shoulder circuit above

15 MINUTE HIIT AT HOME

Looking for a quick HIIT home workout that will get your heart rate up and work the entire body? Follow along to this beginner-friendly HIIT with KayPureGym.

20 second on and 10 seconds rest for each exercise. Repeat 3 times.

• Bodyweight squats
• Burpees
• High knees
• Mountain climbers
• Jumping Jacks
• Reverse Lunges
• Deadbugs

20 MINUTE HIIT AT HOME

Want to level up your home workouts? Try this 20-minute bodyweight HIIT with Josh. Hit the play button and get into the workout!

45 seconds on and 15 secs rest for each exercise. Repeat 4 times.

• 1-2-3 Sprints
• Walkout to squat
• Heel to touch glute bridge
• Explosive lunges
• Narrow to wide press ups

FREE AT-HOME WORKOUTS 

Get more free home workouts here, or for even more workouts you can try at home and for on-demand classes, download the PureGym app. We have over 600 free workouts to choose from, covering all fitness abilities and goals.

If you have time to get to the gym for your HIIT session, our quick HIIT gym workout uses a range of gym equipment in just 25 minutes, as does this equipment-free 25-minute HIIT workout. Or try our 30 minute HIIT workouts here. Become a member at a PureGym near you and give it a try today.