Now, more than ever, you need an at home workout routine that really works. When considering home workouts, you have to keep in mind that equipment is usually extremely limited or even non existent.
This can make it very difficult for many of us to feel like we’ve accomplished a worthwhile routine. On top of that, many of us are limited for space. If you’re trying to make your living room, bedroom, or garage double as a fitness studio, we’re right there with you.
That’s why we’ve created a sure-fire workout that blasts fat, builds muscle, and keeps you in shape while you can’t hit the gym.
Chances are you’ve heard of HIIT but perhaps you’ve never committed to the concept. HIIT stands for High Intensity Interval Training and is a superpowered workout that requires no equipment and very little space.
The high intensity intervals involve short bursts of very intense exercise paired with even shorter segments of rest (just long enough to catch a breath or two). This high energy routine is specifically designed to ramp up caloric burn within a short period of time.
You can expect to burn as many calories in a 15 minute HIIT routine as 30-45 minutes of aerobics will get you.
No equipment necessary...
In this routine, we’ve specifically designed it to be bodyweight only. That means no equipment necessary and you will only be using the strength and resistance of your own muscles to get stronger.
Not only is HIIT an effective tool for gaining strength, but you’ll be feeling the cardio effect as well. No doubt, you’ll be sweating, breathing hard, and feeling the burn with this 15 minute HIIT workout at home. Give a try, and stay safe out there.
Before we get into the gory details of the workouts, let’s talk about why HIIT is the way it is. As previously mentioned, the whole point of HIIT is to get a whole lot of work done in not a whole lot of time. According to a 2012 study, HIIT may decrease body fat more rapidly than steadier types of exercise, such as jogging. 
A study in 2016 followed participants with vastly different workout routines for 12 weeks. One group performed just 10 minutes of HIIT per day while the other group performed 50 minutes of continuous pace exercise each workout. The results showed that both groups had extremely comparable gains in cardiovascular fitness. 
Another study in 2014 found that overweight and obese participants were able to improve the VO2max with just three 20 minute HIIT routines per week. In this study, participants specifically practiced a Tabata method which involves 20 seconds of intense exercise paired with 10 second rest intervals. 
So what does all this mean for your workouts? Essentially, that you can get crazy results by simply pushing yourself to do brief but intense workouts instead of spending hours on the treadmill. That’s why we’ve created these at home HIIT routines to keep you on track from home.
For these 15 minute routines, you’ll be doing three 5-minute segments. When it comes to HIIT, you really want to push yourself to the max of your abilities. The whole point of exercising this way is to maximize your work done and your results gained in a very short amount of time. The average person can burn between 150-250 calories in one 15 minute session of HIIT.
With these things in mind, remember to push yourself to do each exercise (below) as well and as quickly as you can. Focus first on technique and increase speed from there. Of course, you can always modify these exercises as needed.
Round 1: 4 Exercises in an A, A, B, B, C, C, D, D format. (this just means you do each exercise for two consecutive intervals before moving to the next one.)
Round 2: 4 Exercises in an A, B, A, B, C, D, C, D format.
Round 3: 5 Exercises burn out round A, B, C, D, E format.
This may look complicated but it definitely is not. All these formats indicate to you is the pattern by which you perform your exercises. We switch up the patterns for a few different reasons. For one, part of making your body work harder and smarter means keeping it guessing as to what you’ll do next. If you do 8 straight rounds of burpees, your body will slowly but surely adjust in negative ways to make the move easier. You’ll be less energetic as each round goes by and you will be performing sad burpees by the time round 8 comes.
The second reason is simply to keep you interested. No one likes to repeat the same exercises over and over again. In weight training you often wind up doing 3-6 sets of the same exercise repeatedly in order to build muscle. This can be effective certainly but also quite boring. However, with HIIT, your main goal is elevating your heart rate. Staying mentally stimulated by performing different exercises helps you to keep pushing yourself and not stall out.
Finally, having a simple pattern to follow where you insert different exercises into the slots each time means you can constantly vary your workouts without confusion or needing to reread what to do. Once you’ve followed the pattern a time or two, you’ll be able to do any number of hundreds of exercises in the different slots and build your own workout every time.
1. Wide Mountain Climbers
2. Cross Jacks
4. Squat Knee Tap
5. Crawl Outs
6. Plank with Toe Taps
7. Lunge Knee Drive
9. Commando Planks
10. Mountain Climbers
11. Side Plank Dips
12. Alternating Leg Drop
13. Plank Switch Jumps
14. Standing Elbow to Knee Crunch
15. Plank (knee to opposite elbow)
16. Opposite Elbow to Knee Side Plank
17. Toe Taps
18. Split Jumps
19. Spiderman Plank
20. Sit Throughs
21. Tricep Dip Toe Touch
This killer HIIT workout will burn major calories while cutting some seriously sleek abs. By mixing plyo moves with core-centric planks, we keep your heart rate up and your entire body working with every move. And let us remind you, HIIT workouts are designed for you to push yourself and go at 90 percent of your personal max.
Keep in mind that your personal max and your best friends could be totally different. In fact, your max can change by the day! Just focus on pushing yourself as much as you feel you can each time you practice HIIT.
Finally, take as much advantage of those rest intervals. Take deep breaths and remind yourself it’s only a few seconds of hard work at a time and only 15 minutes of a workout total! You can do this!
These suggested workout routines are all designed to keep your heart rate elevated while blasting your core. Most of the exercises specifically target the core. Remember to keep your core tight and engaged even on the exercises that don’t. You can use these routines and insert any number of exercises from our list or your own.
While HIIT is undoubtedly important, don't forget LISS (Low Intensity Steady State) exercises. The term LISS has been made famous by personal trainers Kayla Itsines and Tobi Pearce. LISS is used extensively through the SWEAT programs.
HIIT alternates between powerful, limit-pushing bursts and slowed-down recovery periods. HIIT workouts can fire up your metabolism, while increasing strength and muscle mass. Whereas LISS is great for fat burning and weight loss. Using LISS workouts in between your HIIT workouts is the best way to both recover from HIIT and also increase your overall fat burn and weight loss potential. Both, combined with a balanced diet is a fantastic recipe to get you fit and healthy.