HIIT Workout At Home

Beginner & Advanced HIIT Home WORKOUTS

Need a routine at home that is quick and effective?

Ok, cool... 

Below, I’ve compiled several workouts at home that range from beginner to advanced. 

So, it doesn’t matter your fitness level…

...just grab a towel, water bottle, and smash Play

Before you start crushing your workout, please make sure you warm up properly.These workouts are great because of the intensity with short bursts.

I want you to give maximum effort during the bursts portion of the exercises. In order to do that, I need your muscles to be primed and ready for a great workout.

Trust me, I get it...

...stretching and warming up isn't sexy but it is necessary to prevent injury and to also maximize your workout time. 

I know you don’t like spending a long time warming up so I included a really quick warm up routine that will warm up the majority of your muscles in a short period of time.

You can thank me later.

Related: HIIT Cardio And Abs Workout

Quick Warm Up Before Workout

Some of the workouts don’t require any equipment. If you want to increase the intensity and calorie burn, just add a dumbbell.

I’ve indicated below each workout routine additional details regarding the workout.

Also, I’ve outlined in the workout description how to perform each exercise routine.

Ok, let's get it!


There are five exercises included in this high intensity interval training home workout. Perform each one of the exercises for a total of 40 seconds before taking a 20 second break.

After you catch your breathe for 20 seconds, immediately go to the next exercise. Once you have completed all five exercises, take a 30 second break before you continue to the next round.

In this routine, you'll have a mixture of single leg exercises, upper body exercises, lower body exercises, and plyometics to give you maximum calorie burn. 

Perform a total of 4 rounds for this workout. If you want to add a little bit more of a challenge, simply include another round for a total of 5 rounds.

List Of Exercises

  • Lateral Burpee Right
  • Push Up Twists
  • Lateral Burpee Left
  • Mountain Climbers
  • Jump Squats

At Home Workout (Bodyweight Only)


You're going to love this workout at home without equipment. Well, the only equipment you're going to need is your couch. No, you're not going to be lounging and flipping channels - it's GO Time!

This is one of the best at home workouts without equipment. In the video, I explain some modifications if you're a beginner.

You'll perform some plyometric exercises for upper and lower body. Of course, we sprinkle in some abs and an isometric exercise - wall sits (Yay!).

No worries, if you can't perform the plyometric exercises, I show you a less advanced version. That way, you can get a great workout no matter your fitness level. Go challenge yourself and let me know how you do!

For this home workout routine, there are 5 exercises. Give maximum effort for 30 seconds and then take a 30 second break. Complete 4 rounds. 3... 2... 1.. Go!

List Of Exercises

  • Plyo Pushups 
  • Jump Squats 
  • High Knees
  • Situp Twists
  • Wall Sits

Hope you enjoyed these workout at home routines. Make sure you're mindful of your nutrition because you can't out-train a bad diet.

These training sessions at home can be done on different days as a standalone workout or in combination with a strength workout depending on your fitness level.

Challenge yourself but train smart. There's a difference between pain and muscle soreness/fatigue. Stop what you're doing if something doesn't feel right.

If you've found value from the high intensity interval workouts on this page, please drop-kick the share button and let your friends know about it.

Talk soon,
CC Matthews
Transformation Coach/ Pizza Lover

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