Home HIIT Workout


If you don't have enough time to make it to the gym, or you don't have a membership, then no worries! Here are a few little HIIT workouts you can do at home. All you need is a weight (which can be a tin of beans) Your an pick just one and repeat it, or you could work your way through them all!

Set up a timer for 4 minutes

AMRAP (As Many Reps As Possible) in 4 minutes

20 jumping jacks

20 mountain climbers

10 press ups

10 Squat and Press

10 plank jacks

10 plank builders

5 burpees

Rest one minute repeat the workout ( 3x for 15 minutes, 4 x for 20 minutes)

Set up a timer for 4 minutes

AMRAP (As Many Reps As Possible) in 4 minutes

10 Squat thrusts

10 Squat jumps

10 Sprint starts

10 Sprawls

10 Jump lunges

10 Press ups

Rest one minute repeat the workout ( 3x for 15 minutes, 4 x for 20 minutes)

LOWER INTENSITY AMRAP (As Many Reps As Possible) in 4 minutes

20 Squats

20 Body weight shoulder presses

20 Cross body mountain climbers

20 Step jacks

20 Step high knees

20 Lunges

20 Plank pendulum

Rest one minute repeat the workout ( 3x for 15 minutes, 4 x for 20 minutes)

Upper body - Set a timer for 20 seconds on 10 seconds rest x 3

Press ups

Plank jacks

Plank builders

Mountain climbers

Tricep dips

Bodyweight shoulder press

Tricep press up

Press up spiderman hold

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