A Quick Guide to a Full Body HIIT Workout You Can Do at Home
If you’re short on time but still want an effective workout to boost your overall health, a 15-minute segment of a full body HIIT workout might be just what you need. HIIT (High-Intensity Interval Training) combines quick bursts of effort with periods of active rest, making it one of the most efficient ways to improve cardiovascular endurance, aid weight loss, and strengthen your muscles—all from the comfort of your own home. One great option is to try HIIT workouts without weights for a challenging yet equipment-free choice.
Why HIIT is Great for Your Health
HIIT workouts are designed to maximize effort in short amounts of time, using a combination of bodyweight exercises and movements that target multiple muscle groups. The Mayo Clinic highlights the benefits of regular physical activity, such as improving blood pressure, increasing energy levels, and reducing stress. Incorporating a great HIIT workout into your routine can provide these benefits and more.
Warm-Up: Start Strong
Begin your session with a 3-minute warm-up to prepare your body. Include light cardio moves like jogging in place, dynamic stretches, and exercises to loosen up your joints and muscles. This ensures you’re ready for the more intense HIIT exercise ahead.
A Full Body HIIT Workout Plan
This bodyweight workout plan consists of three rounds. Perform each exercise for 40 seconds, followed by 20 seconds of active rest or recovery. Complete all exercises in one round before repeating. Try using our Smart Exercise Mat for comfort.
1. Walkouts
- Start with your feet shoulder-width apart.
- Bend forward, placing your hands on the floor, and walk out into a push-up position.
- Perform one push-up, then walk your hands back to standing.
- Repeat for 40-seconds of walkouts to engage your entire body.
2. Squats with Side Lunges
- From a squat position with your feet hip-width apart, lower your body by bending your knees.
- Push back up and step your right leg into a side lunge, bending your right knee and keeping your left leg straight.
- Return to the center and alternate sides.
3. Side Plank Kick
- Get into a side plank on your right side, keeping your body in a straight line.
- Raise your top leg for a kick, then return it to a neutral position.
- Switch to the left side for the next round. This move strengthens your core and engages your left shoulder and obliques.
4. Lateral Lunges
- Stand tall with your feet shoulder-width apart.
- Step your right leg to the side, bending your back leg and keeping your weight in your heels.
- Push back to the starting position and repeat on the other side.
5. Mountain Climbers
- Begin in a push-up position with your body forming a straight line.
- Drive your knees alternately toward your chest as quickly as possible while keeping your upper body stable.
Why HIIT Protocols Work
HIIT follows a combination of work periods and active rest to keep your heart rate elevated. This keeps your metabolism revved up even after the workout is over. Adding moves like the right elbow side plank kick and lateral lunges ensures you’re engaging multiple muscle groups, making this a full body workout.
Cool-Down: End with Intention
After completing all rounds of each circuit, spend 3–5 minutes stretching to relax your muscles. Focus on areas like your hamstrings, quads, and shoulders to reduce soreness and improve flexibility.
Why This HIIT Plan is Effective
This HIIT program combines warm-up, resistance training, and core stabilization to create an intense HIIT workout. By targeting major muscle groups with full body exercises, you’ll improve strength, endurance, and mobility. Plus, it’s adaptable to any fitness level—perfect for those looking to stay fit from the comfort of their own home.
With just a short amount of time, this HIIT routine can help you achieve your fitness goals while promoting better overall health. Try it out today and experience the difference!
