10 Must-Try Hiit Workouts at Home For Weight Loss

What is HIIT?

Do you find yourself tired of waiting in line for your favorite gym equipment? Fortunately, there are several solutions available to you that will allow you to get a great workout in half the time. High-Intensity Interval Training (HIIT) is a workout technique that has taken the fitness world by storm. It involves short bursts of intense exercise followed by brief periods of rest or low-intensity exercise. This workout method is highly effective for weight loss, as it helps you burn more calories in a shorter amount of time than traditional steady-state cardio.

But the benefits of HIIT go far beyond just weight loss. Studies have shown that HIIT can also improve cardiovascular health, increase insulin sensitivity, and reduce body fat. Plus, it's a great way to challenge yourself, break through a plateau, and keep your workouts interesting and engaging.

In this article, we'll share 10 must-try HIIT workouts you can do at home, with no fancy gym equipment required. We'll go over the proper form, technique, and unique benefits for each workout, so you can choose the ones that work best for you and your fitness goals. Remember, as you progress, you can incorporate more challenging variations of these workouts and other exercises into your routine.

Warm-up First

Always remember that your body is capable of amazing things, but you need to make sure you take care of it. Before jumping into any high-intensity workout, it's crucial to properly warm up your body. A good warm-up will increase blood flow to your muscles, loosen them up, and reduce the risk of injury.
warm up your body by indoor cycling

How to Warm Up?

Start with 5-10 minutes of low-intensity cardio, such as jogging in place or jumping jacks, to get your heart rate up. Then, move on to dynamic stretching exercises, which involve active movements that mimic the movements you'll be doing in your workout. These exercises will help activate your muscles and improve your range of motion.

Some examples of dynamic stretching exercises include leg swings, arm circles, and hip circles.

  • For leg swings, stand with your feet hip-width apart and swing one leg forward and backward while holding onto a wall or chair for balance.

  • For arm circles, stand with your arms extended out to the sides, and make big circles with your arms, gradually increasing the size of the circles.

  • For hip circles, stand with your feet hip-width apart and make circular movements with your hips, alternating between clockwise and counterclockwise.

By taking the time to properly warm up, you'll set yourself up for a successful and safe HIIT workout. Now, let's get into the 10 must-try HIIT workouts you can do at home!

  1. Boost Your Cardio and Burn Calories with High Knees


Stand tall with feet hip-width apart. Drive one knee up toward your chest, then quickly lower it to the ground as you raise the opposite knee. Maintain an upright posture and pump your arms as you continue alternating knees.


High knees improve cardiovascular fitness, strengthen lower body muscles, and increase coordination.
  1. Jump Your Way to a Stronger Body with Jumping Jacks


Stand with feet together and arms at your sides. Jump your feet apart and simultaneously raise your arms overhead. Jump with your feet back together and lower your arms to return to the starting position.


Jumping jacks increase heart rate, work various muscle groups, and improve agility and coordination.
  1. Unleash Your Inner Athlete with Burpees


From a standing position, squat down and place your hands on the floor. Kick your feet back into a plank position. Perform a push-up, then jump with your feet back to the squat position. Finally, jump up and extend your arms overhead.


Burpees are a full-body exercise that burns calories, builds strength, and improves cardiovascular endurance.
  1. Climb to the Top of Your Fitness Game with Mountain Climbers


Start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. Drive one knee up toward your chest, then quickly switch legs, bringing the other knee up as the first leg returns to the plank position.


Mountain climbers target core muscles, increase cardiovascular endurance, and improve hip mobility.
  1. Explode Your Leg Strength with Jump Squats


Stand with your feet shoulder-width apart, toes pointed slightly outwards. Lower yourself into a squat, keeping your chest up and knees tracking over your toes. From the bottom of the squat, jump up explosively, extending your legs and arms fully. Land softly and immediately transition into the next squat.


Jump squats strengthen leg muscles, burn calories, and increase power output.
  1. Take Your Leg Day to the Next Level with Plyometric Lunges


Start in a lunge position with one foot forward and the other behind, both knees bent at 90 degrees. Jump up and switch legs mid-air, landing softly in the opposite lunge position. Keep your torso upright and your front knee aligned with your toes.


Plyometric lunges improve leg strength, balance, and cardiovascular endurance.
  1. Strengthen Your Core and Shoulders with Plank Jacks


Begin in a plank position with your hands shoulder-width apart and feet together. Jump with your feet apart, then jump them back together, maintaining a strong plank position throughout.


Plank jacks engage core muscles, increase heart rate, and enhance shoulder stability.
  1. Channel Your Inner Skater and Improve Your Balance with Skater Jumps


Stand with your feet shoulder-width apart. Jump to one side, landing on one foot while sweeping the other foot behind you and swinging your arms across your body. Then, jump to the opposite side, switching feet and arm positions. Continue alternating sides in a fluid motion.


Skater jumps enhance lateral movement, coordination, and lower body strength.
  1. Crush Your Abs and Improve Your Endurance with Bicycle Crunches


Lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and feet off the ground. Bring your right elbow to your left knee while extending your right leg. Quickly switch sides, bringing your left elbow to your right knee while extending your left leg.


Bicycle crunches target the abdominal muscles, obliques, and hip flexors, helping to build core strength and stability.
  1. Twist Your Way to a Stronger Core with Russian Twists


Sit on the floor with your knees bent and feet flat. Lean back slightly, keep your back straight, and lift your feet off the ground. Hold a weight or clasp your hands together at your chest. Twist your torso to touch the weight or your hands to the floor on each side, alternating sides.


Russian twists strengthen core muscles, improve balance, and enhance rotational power.

Walk It off and Cool Down

Congratulations, you did it! Once you've completed your workout, it is crucial to cool down and stretch to aid recovery and muscle relaxation. This is the perfect time to reflect on your hard work, and let your body recover properly. Take a moment to catch your breath, and let your heart rate slow down. This is the time to stretch out those muscles that worked so hard during your workout, and release any tension that may have built up.

How to Cool Down?

Incorporating foam rolling into your cool-down routine can provide extra relief to your muscles and promote faster recovery. It's a great way to give your muscles a little extra TLC and help them recover faster. As you finish up your cool-down, take a moment to appreciate your body and all the hard work you've put in. You've earned it! Remember, the best way to see results is to consistently show up and put in the effort.

So keep up the good work, and continue to push yourself. There are tons of great exercises online, as well as many workout apps. As you improve, you can begin to add weights and dumbbells to your workout to maximize your fat-burning potential.

Final Thoughts

In summary, High-Intensity Interval Training (HIIT) has emerged as a highly effective workout method for weight loss, cardiovascular health improvement, insulin sensitivity increase, and body fat reduction. By incorporating these 10 must-try HIIT workouts into your fitness routine, you can experience the numerous benefits of HIIT without having to rely on fancy gym equipment or even leaving the comfort of your home.

Following the workouts in this article, you can tailor your HIIT routine to best suit your fitness goals and preferences, integrating more complex variations as you progress. The 10 recommended HIIT workouts in this article include High Knees, Jumping Jacks, Burpees, Mountain Climbers, Jump Squats, Plyometric Lunges, Plank Jacks, Skater Jumps, Bicycle Crunches, and Russian Twists.

As you continue to improve, you can explore other online exercises and workout apps, and gradually add weights and dumbbells to your routine to further increase your fat-burning potential. By consistently showing up and putting in the effort with these HIIT workouts, you will not only achieve your weight loss goals but also foster a healthier, more active lifestyle. Embrace the challenge and make HIIT a part of your fitness journey, and you'll be well on your way to a stronger, fitter, and more confident version of yourself.