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How to do High Interval Training at Home

Some gyms have begun reopening, but that doesn’t mean all of us are comfortable going back to a gym yet. Especially if the gym is not keeping up on the sanitization standards they should be. As we have talked about before with NEAT, we need to stay active throughout our day. It’s important for not only our weight but our immune health to stay active and exercise, even if we have to do it in the limited space of our homes.

High-intensity interval training, also known as HIIT, can be a wonderful way to stay fit, stay healthy, and keep active. Even as lockdown restrictions begin to ease, it’s still possible to complete HIIT workouts from your home if you’re not ready to hit the gym.

What is HIIT?

HIIT is a workout that doesn’t need to be very long, but it will get your blood pumping and have great benefits for health, weight, and personal satisfaction. The concept is that you do fast bursts of exercise. You really only need about 20-30 minutes to get in a good HIIT workout.

Some moves your can do at home

With limited equipment or resources, it can seem impossible to get in a good workout at home, but below you will find some great moves you can do at home with no equipment.

Warm up

There are a few things you can do to warm up. You can jog in place. This is a great way to warm up and prepare your body. Start slowly and gradually ramp it up. The goal here isn’t to push it hard yet. Just go at a pace that gets your slightly out of breath but you could still talk while doing.

The workout

Sprint in place

Unlike the warm-up that took it slow, you should push it harder here. Build up to your top speed, but move those legs and arms as fast as you can as if you are sprinting. The higher you can get your knees, the stronger the workout will be. The goal is to get your knees to chest height, but if you cannot do that right away, it’s okay. You can build up to it.


The push-up is one of the best all around exercises. It’s about muscle growth, but it is also a great way to boost your heart rate and burn fat. Start with your hands about shoulder length apart while on your stomach. Using your arms, lift yourself up so that your arms are extended. The goal is to be on your toes, but if you are unable to start with full push-ups, you can do it from your knees. Just keep your back straight as you move up and down.

Jump squats

Have your feet a bit wider than shoulder length apart. Keep your back straight as you bend at the knees and your pelvis. You’ll push your butt back as you move down. Once your thighs are parallel with the floor, explode upwards in a jump. You don’t need to get a lot of air. A slight hop will work, but you should fully extend as you jump.

Jump lunge

It’s okay to work your way up to this one. Similar to a squat, you’ll be working out your legs. Step your dominant foot forward. Keeping weight and balance on both feet, lower yourself until both knees are bent at 90 degrees. Then jump upwards, switching the positions of your legs so that your nondominant foot is now the forward foot.

Spiderman push-up

This requires you to be in the push-up position, but instead of moving up and down, you will bring your knees up to your elbow one at a time. Bring your right knee to your right elbow while keeping your left foot planted. Move your right foot back, and then repeat with your left knee to your left elbow.


This is one of the best HIIT workouts you can do. It involves getting into a push-up plank position, then you hop, bringing your feet to your chest. From this position you jump upwards, stretching your body out. When you land, you drop back into the plank position and then repeat. This is a full body workout that burns calories and builds strength.

The cool-down

Don’t just stop your workout. Instead, come down slowly. Walk in place. Lifting your knees in a slow rhythm will bring your heart rate down in a controlled manner. Stretch out your arms and legs. Roll your shoulders. Stretch your arms over your head and then bend at the hips to bring your hands to the floor without bending your knees.

Exercise complete. Good work.

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