HIIT Workout at Home

with 13 Comments

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 - EffiFit

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

20 Minute HIIT Workout at Home

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.

V up modification - HIIT workout

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

  1. 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
      | Reply

      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.

  2. […] and then the other 30 minutes is your fridge at work. During that 30 minutes, you can fit in a quick HIIT workout, or your can prep some other food for meals for the […]

  3. Kimberly Hatting
    | Reply

    I love short and effective at-home workouts! This looks like a great routine!

    • Atim Effiong
      | Reply

      Me too! They’re great when you’re in a time crunch!

  4. Annmarie
    | Reply

    Oh yes…me like! Quick and sweaty is my jam 🙂

  5. Nicole @ Fitful Focus
    | Reply

    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
      | Reply

      Yes, this will be perfect! Congrats on the new house!!

  6. […] use these at home for many of my at home workouts. I like to add weights to some of the equipment-less workouts for some added intensity. Strength […]

  7. Leda Magbitang
    | Reply

    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
      | Reply

      Thanks! I’m sure the issue with the rss feed, but I’ll look into it.

  8. […] muscle groups 2-3 times a week. And then rest at least 24 hours between sessions. So if you do a total body LUCC workout, take a rest day before doing your next one. If you train upper body and lower body on different […]

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