Written by James Cooper
Last Updated

HIIT stands for High Intensity Interval Training which has been proven over time to be one of the most effective ways of getting in shape, making them increasingly popular in gyms up and down the country. 

But they don’t require any expensive equipment to carry out so the good news is you can also carry out HIIT workouts in the comfort of your own home. So, if you want to get fit more quickly and without the expense of equipment or the gym, try your own HIIT workout. 

HIIT involves carrying out very intense movements using the maximum effort, followed by a quick rest. It is thought the bursts of highly intense activity help to improve cardio health as well as burning calories quickly. 

The other benefit to doing highly intense short bursts of activity is that the calorie-burning continues long after the workout has ended, making HIIT workouts particularly effective if you want to lose weight. 

If you are short on free time to fit in your workouts, HIIT is also a great option as they only tend to last around 20 minutes on average. You can do them easily in your lunch break to keep you motivated, or any time of day you have a break. 

So, if you are looking for a quick workout that you can fit into your busy schedule and will still help you achieve your fitness and weight loss goals, you might want to consider incorporating HIIT into your daily routine.

 

What Do I Need to Know About HIIT?

The key to successful HIIT is that you include your rest intervals every time. The rest period is as important as the intense workout session. It’s vital not to skimp out on the rest as if you don’t rest properly, you won’t have the energy to keep up the intense sessions. 

You should aim to go from one part work to one part rest to give your body the maximum benefit from your HIIT workouts. Not resting doesn’t make the process work better, in fact, it will make your workout more effective. 

The more intense your workout is, the more the rest periods are important. You should be able to make your rounds even more challenging and tiring as you get used to doing the HIIT workouts. So, what does a HIIT workout look like?

The aim is to do each movement at full intensity for around 20 seconds, then rest for ten seconds. Do this over and over until you get to four minutes. Then rest for two minutes before you move onto the next four-minute set. Ideally, you want to do a total of three four-minute sets.

The Burpee

Stand up with your feet apart, at hip-width, then squat down and put both your hands on the ground. Jump your feet back to get into a regular plank pose. Do a regular push-up and then jump your feet back to your hands, crouching, and then jumping back up to the standing position. 

 

The Jump Squat

Stand up with your feet wide apart and turn your toes outwards. Then lower yourself down to a squat position. From there jump back up quickly and then land back into your squat position again and repeat this.

 

The Plank Combination

Start out in a high plank making sure your shoulders are lined up over your wrists and your body is in a straight line. Keep your core engaged and hold this position for 20 seconds, then rest for ten seconds. 

Next, lie on your back with your legs and arms extended out. Engage your core and then round up your back so you lift your legs, shoulders, head, and neck off the floor. Your body should be in a letter C position. Hold this for 20 seconds and then rest for 10 seconds again.

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These are some of the basic HIIT workouts that you can try and then once you are getting fitter and stronger and want to switch up your exercise routine, you can add in your dumbbells to make the challenge even more intense.

 

Can I Add Dumbbells to My HIIT Workout?

Yes, once you are ready to take it to the next level you can look at adding dumbbells to your HIIT workout. For this, you want to do five rounds of a three-minute scheme. In your three minutes you should be aiming to do 15 sets, then 12 sets, and then 9 sets of each exercise. 

Related read: Best Dumbbells and Weights – 2021 Reviews

When you reach the three minutes you should rest for three minutes. Continue this until you have done your five three-minute rounds. The important thing is to use dumbbells that you can manage and don’t try to go too far too soon.

Deadlifts

Make sure your dumbbells are at the right weight for you and if anything starts to hurt then you should stop straight away. 

You need to stand up with your feet apart and hold your weights in front of your legs, with your arms down by your sides. 

Bend your knees, push your bottom back and then run the wights slowly down your legs, keeping your back straight. Return back up to your original position and that’s one rep. 

You may also like: 10 Best Kettlebells – 2021 Reviews

 

Burpees

Carry out a regular burpee but do it in front of your weight and then jump over the weight to the opposite side and you have completed one rep. Repeat this with a jump-up in between every rep that you undertake. 

 

Press Moves

Stand up with your feet apart and hold your dumbbells to your shoulders. Breathe out and raise your hands over your head, before lowering them again. That’s one rep completed so repeat as outlined at the top. 

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HIIT workouts are a quick and intense way to improve your overall fitness and strength and if you want to up your HIIT game then you can try adding in dumbbells to challenge yourself even further. For quick intense bursts of activity that help you lose weight why not try incorporating HIIT into your routine?

Also read: Guide to the Best Pull Up Bars in 2021

 

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