Doing workouts at home can bring some changes to your body but if at all you are a lover of bodybuilding, you can never succeed with those exercises.
You would be getting slight toning of your body but you would be disappointed at the end of the routine that your body has not toned to your expectations. So, it is always good to follow the high-intensity workouts (HIIT) to get a great body.
You might have read or seen several high-intensity workouts that you can follow when you wish to reduce your weight. This article consolidates several such successful high-intensity workouts.
Here I have explained the routines of 20 very popular high-intensity workouts. You can choose any one of these exercises and follow them for at least a month to get greater body shape and fitness. Come on, guys… Let’s start.
7 Minutes HIIT Workout
You must do this workout with high intensity at least for 30 seconds. You can take 10 seconds to break between each exercise. Make sure to repeat the whole routine for at least 3 times.
- Jumping jacks
- Wall sit
- Push-ups
- Crunches
- Chair step-ups
- Squats
- Triceps dips
- Plank
- High knees
- Lunges
- Push up rotations
- Side plank
HIIT Workout No.5
You must do 20 repetitions of al the following exercises.
- Kettlebell swings – 10 skips
- Woodchops – 20 skips
- Dumbbell squats – 30 skips
- Reverse fly – 40 skips
- Dumbbell chest fly – 50 skips
- Pull-ups – 60 skips
- Overhead extensions – 70 skips
- Side bend – 80 skips
- Upright rows – 90 skips
- Hanging leg raises – 100 skips
The 15 Minutes Workout
- High knees – 40 seconds
- Squats – 40 seconds
- Rest – 30 seconds
- Star jumps – 40 seconds
- Lunges – 30 seconds
- Rest – 30 seconds
- Jumping Jacks – 40 seconds
- Push-ups – 15 seconds
- Rest – 30 seconds
- Jumping jacks – 40 seconds
- Lunges – 30 seconds
- Rest – 30 seconds
- Heel flicks – 40 seconds
- Sumo squats – 30 seconds
- Rest – 30 seconds
- High knees – 40 seconds
- Push-ups – 15 seconds
- Rest – 30 seconds
- Push-ups – 20 seconds
- Jumping jacks – 40 seconds
Cardio HIIT Workout
Block 1
- High knees – 1 min
- Skaters – 1 min
- Side shuffle – 1 min
- Burpees – 1 min
- Rest – 2 min
Repeat block 1
Block 2
- Steel jacks – 1 min
- Mountain climbers – 1 min
- Squat jumps – 1 min
- Quick feet – 1 min
Repeat block 2
Before doing these cardiac HIIT exercises, make sure that you so the initial warm-ups. The initial warmups can be from 5 minutes to 8 minutes. When you break the exercise, you can stretch to relieve all your muscles.
7-Minute HIIT Workout
You must do this workout with high intensity at least for 30 seconds. You can take 10 seconds to break between each exercise. Make sure to repeat the whole routine for at least 3 times.
- Jumping jacks
- Wall sit
- Push-ups
- Crunches
- Chair step-ups
- Squats
- Triceps dips
- Plank
- High knees
- Lunges
- Push up rotations
- Side plank
Do it Anywhere HIIT Routine
- Sit-ups – 50 seconds
- Jump squats – 40 seconds
- Push-ups – 30 seconds
- Split jumps – 20 seconds
- Tricep dips – 10 seconds
- Burpees – 30 seconds
Halftime HIIT Workout
- Jumping jacks – 30 seconds
- Rest – 30 seconds
- Tricep push-ups – 20 seconds
- Rest – 30 seconds
- Switch lunge jumps – 20 seconds
- Rest – 30 seconds
- Sumo burpees – 12 seconds
- Rest – 30 seconds
- Wall runs – 25 seconds
- Rest – 30 seconds
- Mountain climbers – 20 seconds
- Rest – 30 seconds
Repeat the whole routine two times.
30 Minutes HIIT workout
Warm-up (5 minutes)
- Jumping jacks – 1 minute
- Butt kickers – 1 minute
- Steady arm cycles – 1 minute
- Front kicks – 1 minute
- Boxer shuffle – 1 minute
Stretch (5 minutes)
- Shoulder circles
- Arm swings
- Leg swings
HIIT (10 minutes)
- Jump squats – 30 seconds
- Plank – 30 seconds
- Rock climbers – 30 seconds
- Rest – 10 seconds
- Jump lunges – 30 seconds
- Flutter kick squats – 30 seconds
- Mason twists – 30 seconds
- Rest – 10 seconds
- Military Push-ups – 30 seconds
- Burpees – 30 seconds
- Fifer scissors – 30 seconds
- Rest – 10 seconds
Repeat the whole routine
Cooldown (2 minutes)
- Standing toe touches – 30 seconds
- Side lunges – 30 seconds
- Slow arm circles – 30 seconds
- Cross toe touches – 30 seconds
Stretches
- Arms
- Shoulder stretch
- Hamstring stretches
- Quads
10 Minutes HIIT Workout
You can do these exercises each for 45 seconds and take 15 seconds to break for each exercise.
- Mountain climbers
- Push-ups
- Squats
- Crunches
- Burpees
- Plank
- Jump squats
- Tricep dips
- High knees
- Lunges
25 minute HIIT
- 0 – 5 min – 6 mph
- 5 – 6 min – 8 mph
- 6 – 8 min – 6 mph
- 8 – 9 min – 8 mph
- 9 – 11 min – 6 mph
- 11 – 13 min – 5 mph
- 13 – 15 min – 6 mph
- 15 – 16 min – 5 mph
- 16 – 18 min – 6 mph
- 18 – 19 min – 5 mph
- 19 – 21 min – 6 mph
- 21 – 25 min – 6 mph
30 minutes at home HIIT workout
Do each of the following exercises for 45 seconds and then take 15 seconds to rest in between.
- High knees
- Plank
- Squats
- Jumping jacks
- Push up rotations
- Sit-ups
- Burpees
- Wall sits
- Side plank pulses L + R
- Mountain Climbers
- Chair triceps dips
- Reverse crunches
Heartbreak HIIT Workout
Perform all these exercises more than 1 time
- Speedskater
- Plank
- Forward lunge jumps
- Push-ups
- Jump squats
- Bicycle crunches
- Alternating side planks
- Jumping jacks
- Plank
- Mountain climbers
- Reverse crunches
- Push-ups
- Jump squats
- Plank
1 mile up-hill HIIT Workout
- Warm-up – Walk for 5 minutes at 3.4 mph (10% inclination in treadmill)
- 1-minute walk at 3.2 mph
- 30 secs jog at 5 mph (15% inclination in treadmill)
- 5 minutes cooling – walk at 3.4 mph (8% inclination in treadmill)
Fat burning HIIT treadmill workout
- Walk – 5 mph – 5 min
- Run fast – 5 – 10 mph – 25 min
- 10 burpees – NA – NA
- Walk – 2 mph – 2 min
- Run – 7 mph – 2 min
- Run – 6 mph – 2 min
- Run – 7 mph – 2 min
- Run – 6 mph – 2 min
- Run – 5 mph – 2 min
- Walk – 5 mph – 5 min
Stretch for 10 – 15 minutes
HIIT it hard
- Squat jumps
- Squats
- Rest
- Burpees
- Shoulder press
- Rest
- Mountain climbers
- Pushups
- Rest
- Big ax jacks
- Lateral raise
- Rest
- Tuck jumps
- Bicep curls
- Rest
Take rest for 30 seconds and repeat the whole routine for 3 times.
HIIT workout No. 1
- Jump jacks – 30
- Push-ups – 5
- High knees – 25
- Burpees – 7
- Crunches – 10
- Squats – 7
- Pushups – 5
- Crunches – 10
- Push-ups – 5
- Squats – 7
- Jump jacks – 30
- Wall squats – 1 min
- Push-ups – 5
- High knees – 25
Repeat the whole routine for 3 to 4 times.
HIIT workout
- Warmup – Jogging for 2 minutes
- Sprint – 30 seconds
- Jog – 90 seconds
Do 10 sets of the whole routine.
20 minutes HIIT
Do all these exercises 2 times
- Jumping jacks – 1 minute
- Side lunges – 30 seconds
- Squats – 30 seconds
- Jog in place – 1 minute
- Burpees – 30 seconds
- Lunges – 30 seconds
- Jump rope – 1 minute
- Mountain climbers – 30 seconds
- Speed skaters – 30 seconds
- Butt kickers – 1 minute
- Lunge kicks – 30 seconds
- Squats – 30 seconds
- March in place – 1 minute
- Side lunges – 30 seconds
- Push-ups – 30 seconds
VFit HIIT Body weight workout
- Bulgarian split squats left leg – 50 sec
- Rest – 5 sec
- Bulgarian split squats right leg – 50 sec
- Rest – 5 sec
- Spiderman pushups – 50 sec
- Rest – 5 sec
- Y squats – 50 sec
- Rest – 5 sec
- Close-grip push-ups – 50 sec
- Rest – 5 sec
- Total body extension – 50 sec
- Rest – 5 sec
Repeat full circuit.
Full Body workout
- High knees – 30 seconds
- Prisoner squats – 50 seconds
- Push-ups – 30 seconds
- Prisoner squats – 50 seconds
- Push-ups – 30 seconds
- Alternate lunges – 50 seconds
- Push-ups – 30 seconds
- Alternate lunges – 50 seconds
- T push-ups – 30 seconds
- Rest – 50 seconds
