Excited to burn some quick calories and looking to boost your metabolism? Then you should definitely add HIIT workouts to your workout routine and take your fitness goals to the next level. 

So What Exactly Is HIIT?

HIIT as the name suggests stands for High-Intensity Interval Training. This means there are short and intense sets of workouts paired with quick intervals for recovery. It’s highly challenging and can help you to take your fitness goals to another level. HIIT can be performed with any type of workout like body weight exercises, skipping, swimming, walking, running or climbing the stairs. This form of workout helps you to burn more calories than your traditional method of workout and pushes you out of your comfort zone.

BONUS: Your body burns more calories for about 2 hours after you are done with your HIIT workout!

Now that you know what HIIT is, let’s look at the benefits of this amazing workout style!

Helps you to burn more calories: 

When you are performing a high-intensity interval training workout, you are burning the same amount of calories like any other form of exercise but in a lesser period of time. However, your body continues to burn more calories after your workout. This phenomenon is called excess post-exercise oxygen consumption (EPOC) where your body is burning more calories in healing your muscles after an intense HIIT workout. Thus, helps in efficient muscle growth!

Helps you to lose weight:

As you are burning more calories with your HIIT workout in a shorter period of time, it will help you to lose weight faster and achieve your fitness goals sooner. You don’t have to spend the same amount of time as any other regular exercise. Thus, makes it an effective option to lose weight faster!

You can have a higher metabolic rate:

Since the intensity of the HIIT workout is more, you will tend to have a higher metabolic rate after sweating out and exercising. This helps in burning more calories after you complete the workout as the intensity of the workout elevates the metabolic rate.

Helps in building muscle groups:

When you look at an HIIT workout, it includes various movements with each targeting different muscles. For example: You may do an HIIT workout with a blend of push ups, squats and jumping jacks with each movement targeting a different muscle group. The intensity of the workout is such that it will boost the ability and the power of the muscle groups. As a result, it will increase muscle endurance as the muscles hardly have some time to recover during the workout. Thus, High-Intensity Interval Training (HIIT) is very effective for building and maintaining muscle mass.

HIIT can help you to reduce blood pressure and blood sugar:

It has been seen that HIIT workouts have a lot of health benefits once incorporated into your workout regime. It can help to lower blood pressure, particularly in obese and overweight individuals. It can also help you to improve the blood sugar and insulin levels in your body. Studies have also shown that it can help you to fight Type 2 diabetes after following good HIIT workouts. 

Well aware of the benefits now, but where can you actually do your HIIT workout?


You can perform your HIIT workout at no or less cost and without any equipment. There is no need for you to hit the gym as you can do the HIIT workout at home. It’s recommended that you perform HIIT 3-5 times a week for better results. It can be done anywhere from 15-45 minutes depending on your strength and workout level.

TOP 10 HIIT Workouts To Do At The Comfort Of Your Home

Sometimes it’s very difficult to go to the gym and work out on busy schedules, so try these top X HIIT Workouts to be done at home. Consider the following HIIT list of exercises to try at the comfort of your home:



How it works: Place your hands on the floor and in a position wider than your shoulders. Get your arms and legs straight. Keep your core tight. Lower your body till your chest touches the floor and then push yourself up. Perform for 45 seconds and then rest for 15 seconds.

Mountain Climbers

How it works: Firstly, get into a plank position. Alternatively, bring your knees into your chest as much as you can. If you bring your one knee in, keep your other knee outside and perform this as fast as you can to get the maximum results. While performing this, don’t hold your breath and keep breathing throughout the workout. Perform this for 40 seconds and then rest for 20 seconds.

Jumping Jacks


How it works: Stand straight with your feet together and with your arms by the side. As you jump, spread your legs and shoulder wide apart and take your arms over and above the head and shoulder. Jump back and come to the starting position. Perform this for 50 seconds and rest for 10 seconds. 



How it works: Stand with your feet and hips wide apart. As you squat, put your hands down, push and jump your feet back and you land in a plank position. As you land in a plank position, do a push-up. After this, jump your feet forward near your hands and jump as high as you can with your hands over your head and shoulders. Perform this for 40 seconds and then rest for 20 seconds.

Jump Squats



How it works: Stand straight with your hips and feet wide apart. As you squat, make sure your feet are in line with your hips. Keep your core and your abs tight. Put some weight and pressure on your toes as you jump off to make a jumping squat. As you land, make sure you are in a squat and be careful of your knees. Perform this for 45 seconds and take a 15 seconds rest. 

High Knees



How it works: Stand straight with your hips and feet wide apart. As you move, lift your right knee to your chest. Then, switch your movement to take your left knee to your chest. Perform this for 50 seconds and rest for 10 seconds.

Jumping Lunges

How it works: Stand straight with your shoulder and feet wide apart. Jump your left leg forward and right leg back with alternating hands moving back and forth to make a lunge. Change the leg in the mid-air and make sure your knee lands at a 90-degree angle. Taking fewer breaks and doing it continuously will give you better results. Perform this for 40 seconds and rest for 20 seconds.

High to low plank

How it works: Get into your high plank position. Once you are in the high plank position, keep your forearm on the ground one at a time and you will land in a low plank position. Similarly, use one hand at a time to get back from low to high plank position. Perform this for 40 seconds and rest for 20 seconds.


How it works: Stand with your feet and shoulders wide apart. As you squat, put your arms forward, push your hips back, keep your core tight and push your knees forward. Make sure you have your back straight at all times. Press through heels to push back to the start position. Perform this for 50 seconds and take a rest for 10 seconds.

Russian Twists


How it works: Sit on the floor with your knees bent. Make sure you are making a 45 degrees angle with your torso and thighs. Keep your back straight while making a 45-degree angle. Now, reach your arms straight in front of you with both your palms and fingers locked. Make use of your abdominal to move to the left first, come back to the centre and then move to the right side to perform Russian twists. Perform this for 45 seconds and rest for 15 seconds.

You can perform these 10 HIIT exercises as per your strength and power. You can increase the number of sets and reps as per your preference and workout level. Note: This guide can also be used as a HIIT workout for beginners and advanced. This can be performed for 10 minutes if you follow the instructions written below each workout. 

Are you looking to try some amazing workouts today to burn some quick calories? Book a session today with our best personal trainers and take your fitness goals to the next level. See you on the fitter side!

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