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The World Health Organisation recommends at least 2.5 hours of moderate-intensity exercise per week. It recommends a minimum of 1 hour of vigorous-intensity physical activity per week for healthy adults. But nearly one-third of the world's adult population does not fulfill this recommendation, hence being susceptible to diseases further in life. That is 1.8 billion adults being physically inactive. |
Life is what happens while you are busy making other plans.
It’s also the top reason for failed New Year’s fitness resolutions. Individuals get dwindled between work, family, and social commitments. “Life just happened,” they say. Finding time for the gym feels almost impossible. However, skipping the gym shouldn’t cost you your fitness goals. For HIIT workouts at home, all you need is your body weight and the right intensity.
Recent studies coin HIIT as the most efficient way to burn fat and build endurance at home. One powerful 30-min HIIT workout session can burn over 500 calories for most adults.
That's equivalent to a standard fast food burger and a pint of beer!
Let’s get down to the brass tacks of High-Intensity Interval Training (HIIT).
The more people know about full-body HIIT workouts at home, the better. This article will help you find the best high-intensity activities that you can do efficiently with at-home equipment.
Why HIIT Workouts Rule the Fitness World
HIIT is not a workout trend on your feed. It is a scientifically proven method to improve health. It helps to crush calories faster without the big machines at gyms. You don’t even need a lot of space for this to show results.
The concept is simple.
You alternate between short bursts of intense effort and brief intervals for recovery. Why is this effective?
It keeps your heart rate up. It challenges your muscles. Most importantly, it saves time. Besides that, HIIT workouts fit perfectly into a busy lifestyle. Whether you are 18 or 60, HIIT can be adapted to your fitness goals.
Key Benefits of Full Body HIIT Workouts at Home
- Efficiency: You can get a full-body workout in just 20 minutes.
- Minimal Equipment: HIIT workouts are designed around how you can burn the most calories with minimal equipment.
- Heart Health: It improves cardiovascular endurance quickly.
- Metabolic Boost: Studies show HIIT can burn 25-30% more calories than steady-state cardio, for example, running or biking.
Best HIIT Workout for Beginners
All you need for this workout is a timer and a non-slip yoga mat. It is best to employ your maximum intensity and strength for HIIT workouts at home. Investing in a premium non-slip yoga mat is best to avoid injuries. Depending upon your fitness level, you can increase the duration for each activity.
To begin this workout, warm up with a 10-minute brisk walk and rest for 5 minutes with slow walking. Then start with 30 seconds of any of the exercises mentioned below in the article. After each exercise you can take a 15-second break comprising slow marches.
Jumping Jacks: 30 seconds
*Take a 15-second interval consisting of slow marches*
Bodyweight Squats: 30 seconds
*Take a 15-second interval consisting of slow marches*
Bodyweight Planks: 30 seconds
*Take a 15-second interval consisting of slow marches*
Alternating high knees: 30 seconds
*Take a 15-second interval consisting of slow marches*
Floor Push-ups: 30 seconds (or a 45-degree inclined chair)
*Take a 15-second interval consisting of slow marches*
Triceps Dips: 30 seconds
*Take a 15-second interval consisting of slow marches*
Side Lunges alternating between legs: 30 seconds
*Take a 15-second interval consisting of slow marches*
The good ol’ Sit-ups: 30 seconds
*Take a 15-second interval consisting of slow marches*
Note that the breaks also include some physical movement, but its intensity isn’t the same. Once you have completed all of the exercises, end your full-body HIIT workouts with 10 minutes of slow walking to regulate your heart rate.
What do full-body HIIT workouts put your body through?
- Your body continues to burn calories long after the workout ends.
- The effect of HIIT cardio can last up to 24 hours post-workout.
- You burn fat while you sleep or sit at your desk.
- Your body constantly works towards the calorie deficit.
This makes HIIT workouts for weight loss superior compared to long hours of jogging.
The Science of the "Afterburn" State
When you push your body hard during the jumping jacks, it needs more oxygen to recover. This process consumes energy, resulting in the "afterburn" effect. Afterburn is one of the biggest selling points of HIIT. In scientific terms, this is known as Excess Post-Exercise Oxygen Consumption (EPOC).
HIIT fitness routines are designed to help you achieve afterburn in under 20 minutes.
HIIT in the Hulk Mode: A Notch Up
Holding a plank for one minute does not burn you out. After achieving a certain level of fitness, you don’t even sweat upon engaging your core to the fullest. Not in that one minute. This is where the weights come in. Adding weights increases the intensity of your workouts, pushing you to exert more calories. Slowly adding 2-3 kilos of weights (dumbbells and kettlebells) brings you back to the grind.
Here are the top three strategic ways to keep you in Hulk mode.
Adding Plyometrics in HIIT:
Plyometrics is the change of style from regular planks or bodyweight squats to jump squats. Other variations include box jumps, jumping jacks, jumping lunges, burpees, and single-leg hops.Adding plyometrics in HIIT workouts not only adds more intensity to your routine, but it also reduces the duration until you enter the afterburn stage.
Reducing Break Time:
If you reduce your break time from 30 seconds to 15 seconds, that usually helps you in the high-intensity mode. Keep your movements slow during this break (until the timer says beep!)
Maxing up on Intensity:
Maximise your effort and speed during the work intervals. With weights added, you can do one more thing to max out your effort. That is increasing the speed and engaging your core to the fullest. Bodyweight squats with added weights would be a pro-level activity for afterburn.
How to Prepare for Intense Home Workouts?
It is easy to lose track of time when exercising.
Holding a 15-second plank might seem like an eternity for beginners.
On the other hand, people with a standard level of fitness can hold a 1-minute plank without sweating. So keeping track of time is the only way to check your progress and intensity for the workout.
Injuries are the second most common concern during intense home workouts, as you might not have a spotter like in the gym. All it takes is a slip or missed grip to get injured during HIIT workouts. Invest in premium non-slip yoga mats to avoid injuries during high-intensity workouts at home.
Stoga helps you stay consistent with durable home workout equipment built for balance and performance.
In a Nutshell
HIIT workouts at home are the most effective for people who want to keep up physical activity and metabolism amidst a busy life. If you get in the habit of practicing these workouts, it will help your body build strength, stamina, and endurance.
You do not need an extreme routine like the Hulk.
Take it slow and build a steady habit.
Stoga helps individuals from all walks of life to stay consistent. We believe achieving your fitness goals does not always require a gym membership. Just a sprinkle of consistency with at-home workouts can make a difference.
Achieve your fitness goals with the right at-home workout equipment.
Stoga, always by your side. Every rep of the way.
FAQs
How many days a week should I do HIIT workouts?
It is best to limit HIIT workouts to 2-3 times per week depending on your fitness levels. These high-intensity workouts can be taxing for the body, especially if you do not give it time to recover. It is recommended to rest at least one day after the session.
How to cool down between HIIT workout activities?
Slow down your heart rate with 15-second slow-paced walks. You can also include light stretching depending on your capacity. It is recommended to work out at your full intensity and slowly reduce the rest break in between.
How do I make HIIT workouts at home harder?
You can make HIIT workouts at home harder with plyometrics. This requires you to add some weight to your regular workout routine. The more weight you add, the more intense your workouts become. It is recommended to start with adding just 2 kgs.
Which activity is the most effective in HIIT workouts for weight loss?
Activities in a HIIT workout are high intensity. A combination of jumping jacks, kettlebell workouts, squat jumps, weighted bodyweight squats, and box jumps is a great way to make your routine more effective towards your weight loss journey.
