You Can Do HIIT with Bodyweight or with Weights. Image by Pixabay.

HIIT Home Workout

What would the perfect workout look like to you? To me, it would allow me to burn a lot of calories in as little time as possible; it would help me build lean muscle for an athletic physique; it would improve my conditioning for any short bursts or long-term needs; and it would be a workout that I could potentially do anytime, anywhere. Additionally, it would provide the necessary impacts to build bone density and help prevent me from any skeletal fractures or injuries. And most importantly, it would make me feel like a million bucks once I’m done!

The good thing is that this type of workout does exist and is known as “High-Intensity Interval Training” (HIIT). Not only does it deliver on everything I wish for above, but it also drives my body into a state of continued caloric expenditure (burn) for the rest of the day and quite possibly the following day, too.

High-Intensity Interval Training workout formats usually look like intermittent bursts of intense physical effort interspersed with short, brief moments of rest and recovery. The reason why I love this type of training regimen is because it gives me back way more than I put in.

Try this HIIT workout at home – This Routine requires absolutely no equipment! See the full description of the exercises here.

HIIT Beginner Workout

I find this training approach is great for anyone in the general population who wants to lose body fat and have a well-functioning physique. Fat loss, muscle building, improved metabolism and general conditioning are common goals for any new client of mine and I find that by doing a HIIT full body workout, I am giving my client:

  • Exciting new challenges to keep them motivated
  • A variety of different lifts, integrated in stimulating ways (specially if they do not have a weightlifting background)
  • At the end of almost every workout, my client has a heightened sense of self worth, physical confidence and mental toughness that they then carry throughout the day!

An example of a HIIT beginner workout would look like three sets of exercises in which you combine an upper body and lower body movement. Always focus on movement quality, controlling movement tempo and using short 30 second rest periods between exercises. This type of protocol produces a big metabolic disturbance as well as lactic acid build up.

The more lactic acid you produce, the more growth hormone you produce; and all of that means greater fat loss.

HIIT Bodyweight Workout

Another really cool thing is: you can get great results from a HIIT home workout without weights. A HIIT bodyweight routine will still provide all the previously described benefits. So even if you don’t have access to a gym and don’t have your own equipment, you can still perform the workout above, as well as the one shown below.

3-4 Rounds x 10-15 Reps
Alternating Single leg RDL (Romanian Deadlift)
Push Ups (Modified on knees if needed)
Oblique Twists

3-4 Rounds x 15-20 Reps
Walking Lunges
Burpees
Crab Crunches

HIIT Full Body Workout – The best way to approach this workout is to use multi-joint exercises with short rest intervals. Follow this link to see this original post along with more exercise and weight-loss tips for a killer body.

Using heavy circuit training to build strength and get shredded


HIIT isn’t your typical go-to workout for gaining mass, but it’s perfect for building muscle while losing fat because it triggers hypotrophy and fat burning pathways at the same time. A few things to keep in mind about HIIT for building muscles is:

1) You can increase both load and ‘mechanical’ tension by pairing agonist-antagonist exercises or upper-lower body lifts. This allows for greater activation of growth via genetic pathways and satellite cells, which are key for muscle development.

2) It produces significant metabolic stress from the build up of lactic acid and hydrogen ions because you allow for little recovery time. The result is the release of growth factors that correlate with hypertrophy.

What is Hypertrophy? (HY-PER-TRO-PHY)
The enlargement of an organ or tissue from the increase in size of its cells. When working out, hypertrophy of muscles increases their size and strength.

HIIT With Weights workout

This type of workout is appropriate for experienced trainees who want to lose body fat as fast as possible. Plus, being lean and strong is always better than being lean and weak. The benefits will typically include fat loss, muscle building, conditioning and greater insulin resistance. In fact, using weights and resistance in a HIIT workout encourages a huge volume of calories to be used both during and after your workout.

3-4 Rounds x 15-20 Reps
Kettlebell Swings
Kettlebell/Dumbbell Squat
Plank Glute Crossover

3-4 Rounds x 10-15 Reps
Half Kneeling DB/KB Shoulder Press (Both Sides)
Barbell Deadlift
Medicine Ball Slams

Combine any of the following exercises performed in the upcoming video to build your own HIIT with weights workout. Click here to get the full exercise descriptions as well as other tips for better health!

In Closing

It is important for me to stress that you should not be training HIIT everyday. Sure, these high-intensity sessions produce a huge lactate response for super fat burning, but they also exhaust the central nervous system and can elicit a very high cortisol stress response. Therefore, by doing this sort of training protocol too frequently would cause hormonal imbalances, and a catabolic (breakdown) environment would occur.

As always, it is important to listen to your body and push when you feel the fire, but also keep an eye out for the tell-tale signs of needed rest and recovery.

We have many more full body workouts that include resistance training, and that are bodyweight focused. I encourage you to visit and subscribe to our YouTube channel and explore the videos under our Movement Playlist. You’ll see many more exercises that you can incorporate into your HIIT home workout.

If you have any questions about HIIT or other training routines, drop them in the comments section below. Good luck!


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.

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