Do This HIIT Workout at Home Today, Feel Amazing Tomorrow

Written by
Emily @ 8fit
training out doors
Written by
Emily @ 8fit
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Working out isn’t just about losing weight and looking great — although, that is a major perk. What we like to stress here at 8fit is that you can make movement a part of your daily life for a few key reasons: To be healthy, to feel energized, and to boost your mood.

That said, adding a workout to your already very busy day isn’t easy for everyone. Some of us are juggling work and school, some are trying to manage kids’ schedules, and some of us are running from job number one right to job number two. In order to reap the benefits of working out, we suggest focussing on doing a HIIT workout at home at least four times per week. And you’re in luck because 8fit makes this easy – all workouts can be done anywhere at any time in 20 minutes or less.

What is HIIT? Workout for one, workout for all

If you’re thinking: “Wait, what is a HIIT workout?”, HIIT stands for high-intensity interval training. Essentially, every HIIT workout features intervals of high-intensity work followed by short periods of rest. The most common example of this is sprint work. Runners looking to improve their speed or endurance might practice sprints — running as fast as possible for a certain time or distance, then walking to recover before the next sprint.

The 8fit app is packed with HIIT workouts like timed intervals, Tabata, AMRAPs, and Paleo runs. Every high-intensity interval is performed at your maximum effort — something that makes HIIT work for everyone. And, don’t worry, every 8fit workout is suitable for limited space, making today’s HIIT workout at home very, very doable.

Why is HIIT effective?

By performing exercises at an all-out effort, you’ll notice that your heart rate increases, your breathing quickens, and the sweat starts to drip. While you may not initially perceive these symptoms as positive or enjoyable, they’re about to do wonders for your body.

Here’s the deal:

  • During HIIT exercise, your body burns more calories because it works harder to maintain that high-intensity effort.

  • As you work to your maximum effort, the heart pumps faster and your metabolism spikes, helping your body get right into fat-burning mode.

  • After the workout, your body continues to burn fat at an accelerated rate for 24-48 hours after your workout.

Whether your goal is to lose weight, gain muscle or get fitter, HIIT works. And the beauty of this type of workout is that since you always work at your current maximum effort, you can’t outgrow HIIT – it continues to be effective, even when you get stronger and fitter.

10-minute HIIT workout at home

This is a timed interval HIIT workout. Basically, you’ll do the following sequence of exercises as many times as possible in 10 minutes. You’ll notice that there are only three exercises — squats, mountain climbers, and toe touches. Also, every time you do squats you’ll add one rep. So, the first time you do squats there’ll be two reps, the next time three, then four, etc.

Learn how to do the movements below.

How to squat

Stand straight with your shoulders above your hips and your feet hip-width distance apart. Turn your toes lightly out and bring your arms out in front of you (level with your shoulders). Drop your hips back and down, keeping your knees behind your toes at all times. As you lower down, keep your hips and ankle in line so that your knees don’t collapse inward. Once you reach your lowest point (where your heels are planted, your knees are behind your toes, and your back is straight), drive weight into your heels to stand back up.

How to do mountain climbers

Come into a plank position with your hands on the floor directly under your shoulders and lift your hips to create a straight line from your shoulders to your ankles. Tense every muscle in your body and pull your right knee in towards your chest (keeping the rest of the body the same). Put your right foot back, then bring your left knee into your chest. Move fast, alternating knees. Remember: Left + right equals one rep.

How to do toe touches

Lie on your back and raise both legs straight up so your ankles are directly over your hips. Keep your lower back pressed into the floor as you roll your shoulder blades off the ground. Reach up to touch your toes, contracting your abs at the top of the movement. Return to start position to finish the repetition.

Review the exercises, set a timer for 10 minutes, and get moving. Limit the amount of time it takes you to transition from one exercise to the other and treat the squats as recovery. Here’s the workout:

  • 2 squats

  • 20 mountain climbers

  • 10 toe touches

  • 3 squats

  • 20 mountain climbers

  • 10 toe touches

  • 4 squats

  • 20 mountain climbers

  • 10 toe touches

  • 5 squats

  • 20 mountain climbers

  • 10 toe touches

  • 6 squats

  • 20 mountain climbers

  • 10 toe touches

  • … continue the workout, adding one extra squat each round, until the 10 minutes is up.

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Bottom line: HIIT works

Science has proven that HIIT is an effective workout when it comes to building strength and burning fat. What’s better — in our humble opinion — is that HIIT workouts are easy to customize and simple to do from the comfort of your own home. So, for those of you who are nervous to get started with exercise, those of you who are afraid to join a gym, or for those of you that feel like it’s impossible to squeeze something else into your already packed schedule, high-intensity interval training might be your saving grace. Give one of 8fit’s many HIIT workouts at home a try by signing up today.

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