She Strengthens

Unleash Your Fitness Potential with These 15 Killer HIIT Moves

High-intensity interval training (HIIT) is not just for gym-goers. You can achieve a killer workout from the comfort of your own home with these 15 HIIT moves. From push-ups to kettlebell swings, get ready to sweat and boost your fitness.

Push-up

• Start in a high plank position with hands under shoulders.
• Drop your chest to the floor, keeping your abs nice and tight.
• Use your arms and core to push back up to the starting position.
• Do as many push-ups as possible in 30 seconds, then rest for 10 seconds.

Burpee

• Stand with feet hip-width apart.
• Squat and put your hands on the floor.
• Jump feet back into a plank, then do a push-up.
• Jump feet toward hands, then jump as high as you can with hands over your head.
• Do as many burpees as possible in 20 seconds, then rest for 10 seconds.

Mountain Climber

• Start in a high plank.
• Bring one knee in toward your chest, then return that foot to the floor and bring the opposite knee toward your chest.
• Continue alternating legs, basically running in place in a plank position.
• Go hard for 30 seconds, then rest for 10 seconds.

Plank Jack

• Start in a plank with ankles together.
• Jump both feet out wide, then back together.
• Perform plank jacks for 10-20 seconds before resting for 10 seconds.

Russian Twist

• Sit with your legs straight in front of you.
• Lean back on your booty while bending your knees and raising your feet off the floor.
• Cross your arms in front of your chest or clasp your hands in front of you.
• Using your abs, twist to the right, back to the center, and then to the left.
• Do 2-3 sets of 8-16 reps.

Jumping Jack

• Stand nice and tall with feet shoulder-width apart.
• Lift your arms as you jump up and land with feet apart.
• Bring your hands down to your sides as you jump up and land with feet together.
• Repeat! Complete as many reps as possible in 40 seconds, then rest for 20 seconds.

Kettlebell Swing

• Stand tall, holding a kettlebell handle with both hands.
• Keeping your arms long, squeeze your shoulder blades together, widen your chest, and engage your abs.
• Soften your knees, shift your weight into your heels, and drop your bum down and back.
• Use your lower body’s power to “snap” your hips forward as you swing the kettlebell up.
• Remember to keep squeezing your glutes and core!
• Complete 20 seconds of kettlebell swings followed by 60 seconds of rest.

Squat with Overhead Press

• Stand tall, holding a dumbbell in each hand at shoulder height.
• Squat like you mean it while holding the weights in place.
• As you stand back up, lift the weights straight up into an overhead press.
• Bring the weights back to your shoulders and repeat.
• Repeat the move for up to 60 seconds, followed by a 10-second rest.

Bent-over Row

• Stand with knees slightly bent, holding a dumbbell in each hand.
• Hinge your torso forward while keeping your back straight and flat.
• Pull the weights up while keeping your elbows glued to your sides.
• At the top of the movement, pause for a moment and squeeze your shoulder blades together.
• Bring the weights back down gradually – with control!
• Repeat the move for 20 seconds, then rest for 60 seconds.

High-to-Low Plank

• Start in a high plank.
• Place one forearm on the floor, then the other, so you’re in a low plank.
• Using one hand at a time, drive back up into a high plank.
• Continue alternating arms.
• Sweat it out for 30 seconds, then rest for 10 seconds.

Jump Squat

• Stand with feet shoulder-width apart and hands at chest level.
• Sink into a squat, then jump powerfully up, aiming for the ceiling.
• As you land, drop fluidly back into a squat.
• That’s 1 rep. Complete 30 seconds of relentless jump squatting followed by 30 seconds of rest.

Jumping Lunge

• Stand up with feet together and knees soft.
• Jump one foot forward and one foot back into a lunge.
• Push up out of both feet and jump, switching the positions of your feet in midair.
• Continue switching feet with each rep.
• Work your booty off for 40 seconds, then rest for 20 seconds.

High Knees

• Stand with feet hip-width apart.
• Lift your right knee toward your chest, then hop it down as you bring your left knee toward your chest.
• March it out! Do as many high knees as you can in 30 seconds, followed by a few seconds of rest.

Walkout

• Start standing with feet shoulder-width apart.
• Bend forward and touch your toes, then walk hands forward, one in front of the other, until you’re in a high plank (or as far as you can).
• Take a breath before walking hands back to feet.
• Beginners should do the move for 20 seconds followed by 60 seconds of rest.

Skater

• Start standing with feet a little wider than shoulder-width apart and arms at your sides.
• Hop to the right with your right foot and sweep your left foot behind your right leg.
• Swing your arms in front of your right knee as you shift to the side in a skating motion.
• Immediately jump to the left with your left foot, letting your right foot sweep behind your left leg.
• Continue alternating sides.
• Do as many as you can in 20-30 seconds, then rest for 10 seconds.

Combining HIIT with Your Weights Routine

Variety is the spice of life – and your workouts. HIIT routines can incorporate bodyweight movements, TRX training, running, and weights. Just remember to keep safety first. Start with lighter weights than you’d use in other workout routines.

Your At-Home HIIT Plan

HIIT is meant to be a hella short cardio routine that brings you to complete, utter exhaustion. Basically, get your heart rate up fast before taking a mini rest.

• Frequency: You can safely do HIIT 2-3 times per week. Just make sure you’re getting at least 24 hours of rest between sessions.
• Variety: Of course, daily movement is the bomb for both physical and mental health. So try an easy walk, bike ride, or yoga flow on the days without a structured workout.
• Intensity: You choose which HIIT ratios make sense for your current skill level. Ideal intervals are 20-60 seconds long (never minutes long!).

Sample HIIT Circuit

Try this full-body HIIT circuit with 30 seconds per move, followed by 10 seconds of rest between moves. That’s 1 circuit. Aim to do 6 circuits.

Remember to always check in with your doctor before beginning a new workout regimen. Happy HIIT-ing!