16-Minute HIIT Workout At Home | Feel Amazing Now

Written by
8fit Team @ 8fit
arm-workouts-at-home-exercises
Written by
8fit Team @ 8fit
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Working out isn’t just about losing weight and looking great––although, that is a 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 focusing 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.

Want to know more? Here’s everything you need to know about HIIT Training.

Now try this HIIT workout at home

For this HIIT workout at home, perform each pair of exercises twice before resting for 30 seconds and moving on to the next pair. Complete as many reps as possible for each exercise without sacrificing form.

Buck Jump | 30 seconds

1. Stand with feet under hips
2. Place hands on the ground under shoulders
3. Engage the core, kick feet up towards glutes
4. Place feet down, explode up to a jump, hands behind head.

Cardio Skaters | 20 seconds

1. Start in a squat, crossing left leg back at an angle
2. Bring left fingertips to the floor, keeping spine and neck straight
3. Jump left, land on left foot with right leg crossed behind and right hand on the floor
4. Alternate sides for time or reps

REST for 30 seconds

Punch Run | 30 seconds

1. Stand straight with feet under hips
2. Make two fists and bring hands to cheeks
3. Run in place and punch forward simultaneously

Plank with ankle taps | 20 seconds

1. Start in plank position
2. Tense every muscle to form a straight line from head to heels throughout
3. Engage the abs, lift your hips up to downward dog position
4. Tap your right hand to left ankle, then move back out to plank position
5. Repeat by lifting the hips, tap left hand to right ankle

REST for 30 seconds

Berlin Jump | 30 seconds

1. Stand with feet under hips
2. Jump up, bringing knees towards the chest (tuck jump)
3. Land in a squat, place hands on the ground, crawl out to plank
4. Crawl hands back to feet, stand up and prepare to jump again

Frogger Plank | 20 seconds

1. Start in plank position with shoulder over wrists, toes curled under
2. Look forward, bend the knees to crouch hips back towards heels
3. Push through the legs, engaging the core to come back to plank

REST for 30 seconds

Power Jacks | 30 seconds

1. Stand with feet under hips
2. Jump feet apart, bring hands behind head
3. Jump feet together, pulling elbows down with force
4. Move fast for indicated time or reps

Supine Abductor Training | 20 seconds

1. Start seated with legs extended forward
2. Lower you back down to place your forearms on the ground, palms down, fingers facing your toes
3. Lift straight legs off the floor, feet flexed
4. Open and close the legs, repeating for reps or time

REST for 30 seconds

Jump Twist | 30 seconds

1. Stand with feet under hips, hands up by the chest, elbows wide
2. Hop while twisting the legs one way, arms the other way
3. Count two twists as one repetition

Plank Jacks | 20 seconds

1. Come into plank position with hands on the floor, toes curled under
2. Tense every muscle to keep body in a straight line from head to heels
3. Keeping core engaged, jump feet wide apart then back together

REST for 30 seconds

Punch Run | 30 seconds

1. Stand straight with feet under hips
2. Make two fists and bring hands to cheeks
3. Run in place and punch forward simultaneously

Push-up with Taps | 20 seconds

1. Start in plank position
2. Tense every muscle to form a straight line from head to heels
3. Lower chest to touch the floor with elbows tight to body
4. Extend arms to push body back to start position
5. Tap right hand to left shoulder, left had to right shoulder

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Want to try more HIIT Workouts at home?

We’re continuously adding new HIIT workouts that you can perform in the comfort of your home. Of course, the best way to get everything we have to offer is by downloading the 8fit app and signing up for a Pro subscription. In the meantime, you can try some of our other HIIT workouts at home by following the links below.

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