HIIT Workout at Home
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This 20 Minute Total Body HIIT Workout at Home will burn fat and get you sweaty. Your workout will be 30 total minutes total (including warmn up and cool down). At home workouts are great for building your body and losing weight without having to go to the gym.
HIIT workout at home – great for a busy schedule
Knowing that you have a quick and effective workout to do when your schedule is incredibly busy is probably the best feeling ever. Not only that, you can do this workout a home or even at your office before leaving to go home. If you enjoy going to the gym but just don’t know what the hell to do, this is your solution. And so is an online personal trainer who can put together a personalized plan to help you reach your goals on your schedule.
Did you know when you challenge your body and do higher intensity workouts or strength training, your body burns more calories long after you’ve completed the workout? That’s why I love training the way I do, and struggle with lower intensity exercise that you do for longer amounts of time. I’d rather work my butt off for a short period of time. This might stem from being a sprinter in high school and not liking to spend a ton of time exercising each day.
20 Minute Total Body HIIT Workout at Home
3-6 rounds:
12 squats (for a challenge, place a resistance band above your knees)
12 v-ups
12 single arm lat pulldowns
30 mountain climbers
Why each movement?
Squats are great for building strong legs, a tight butt, and a strong core. Not only that, they teach you how to pick up and set down heavy stuff in the real world. Think – all the groceries you grabbed on one tip, heavy purses from the ground, boxes when moving. With squats, it’s important to keep the knees out and not let them dive in toward each other as you squat down. If they do, it could be a sign you have some weak butt muscles or they aren’t being used when you squat. But that’s a simple fix, such as squatting with a resistance band around your knees.
V-ups are a challenging core move and require you to take your time. These are great for building up your core strength and working your deep lower ab muscles as you have to fight to keep your belly button pulled in. There are many progressions you can do to still feel the burn from these ones.
Single arm lat pulldowns with a resistance band are a great option to work your back muscles. These are great for building a strong sexy back and arms as well as helping you pull heavy things off the ground or toward you. Think bringing your carry on suitcase down from the overhead compartment. With a resistance band, you can be working your lats which will help you get strong enough to do a pullup. Additionally, we do a lot of pushing exercises – pushups, dips, presses – so it’s good to counter balance with pulling exercises. This gives our bodies balanced strength all over which reduces our risk of injuries.
Mountain climbers are a great core, cardio, and shoulder workout. You could do these alone and get in a great workout. I like these to help raise your heart rate and to work those lower abs again.
Plan this total body HIIT workout at home for this week, and let’s boost our body confidence together!
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13 Responses
Agness of Fit Travelling
I’m definitely falling in love with your workouts, Atim! Have you considered doing a video of your workout as it will be easier to follow?
Atim Effiong
Hi Agness, thanks for the feedback! Video is definitely in the works, at least of the movements, and possibly the whole workout in the future.
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Kimberly Hatting
I love short and effective at-home workouts! This looks like a great routine!
Atim Effiong
Me too! They’re great when you’re in a time crunch!
Annmarie
Oh yes…me like! Quick and sweaty is my jam 🙂
Atim Effiong
You and me both! 🙂
Nicole @ Fitful Focus
This looks like a great workout!! I’m moving soon and won’t have access to a gym, so I need to start storing away workouts like these!
Atim Effiong
Yes, this will be perfect! Congrats on the new house!!
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Leda Magbitang
Oh my goodness! an amazing article dude. Thank you However I am experiencing issue with ur rss . Dont know why Unable to subscribe to it. Is there anyone getting identical rss problem? Anyone who knows kindly respond. Thx
Atim Effiong
Thanks! I’m sure the issue with the rss feed, but I’ll look into it.
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