I love this fun and engaging “3-2-1” format – it combines compound dumbbell strength exercises with bodyweight core and cardio bursts. This effective combination allows us to get the benefits of core training, strength training and HIIT training at home, all in just 30 minutes. Build strength, burn calories and boost your mood with this full body dumbbell HIIT workout at home.

Minute Chest and Leg Workout

Cortisol is a hormone our bodies produce to handle stress, and isn’t inherently bad unless we produce too much of it too often. If you don’t have dumbbells available, you can substitute this no-equipment, low impact cardio workout. Challenge yourself with this effective HIIT training at https://vinnews.com/2025/02/14/mad-muscles-review-no-hidden-fees-just-full-access-to-everything-you-need/ home workout, targeting every major muscle group in the body in under 30 minutes. If you’re good to go, give Nicotera’s four-week HIIT training plan a try. You’ll start with one HIIT workout a week and progress to two HIIT workouts by the third week.

Side Plank Reach Through

Perform each exercise for seconds with maximum reps, followed by seconds of rest. Dumbbells add an extra degree of difficulty to lunges, and so does switching it up with a lunge variation. Adding dumbbells to walking lunges helps you build up your quads and glutes like your standard lunge and also works your grip strength. This move not only increases hand strength but also builds muscle in your forearms. This often-overlooked muscle group is used for everything from turning a doorknob to moving a computer mouse. This classic biceps exercise builds your arm strength and grows those arm muscles you want to flex in the mirror.

No More Boring Cardio, Pin These At Home HIIT Exercises

• Perform one pushup, making sure your back is straight and your core is engaged.

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• You’ll keep the pace high and engagement through the roof.

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• This approach also positively impacts metabolism and blood pressure.

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• As you get stronger and need more of a challenge, weights will be your new best friend.

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• And our MVP program is about giving you as many tools as possible to make that possible.
• I’ve written a separate article on high-intensity core exercises.

Although convenient, small spaces, ample distractions, and a lack of equipment can quickly put a damper on your fitness regimen. That said, whether you struggle with “gymtimidation” or just don’t feel like leaving the comfort of your own home, you can still get a great workout in. For accessible cardio and strength-training that’ll leave you sweating in no time, HIIT home workouts are a great place to start. The burpee may be the ultimate bodyweight exercise mash-up, working your chest, core, arms, back, glutes, and legs for a full-body cardio workout. According to a 2016 research review, strength training at least 2 days a week is ideal to grow your muscles. So start with 2 or 3 days of full-body weight training, 2 days of cardio, and 2 days of rest.

Maintain A High-Enough Intensity During Your HIIT Workout

The shoulder tap is an excellent exercise to enhance balance, strength, and endurance. It engages multiple muscles simultaneously, from the arms and shoulders to the chest and core. In this lower-body AMRAP workout, you will perform a specific number of reps for a few exercises and do as many rounds of the exercises as you can in a designated amount of time.

15-minute cardio HIIT workout

[HIIT training] is a good way to get a bang for your buck, and spend less time,” says Jahkeen Washington, C.P.T., owner of JTW Fit and the Harlem Kettlebell Club. You don’t need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers. Whether five or 20 minutes, with a properly orchestrated workout plan and minimal resting periods, you can burn a ton of calories and accomplish a lot in a short amount of time doing HIIT at home. The plank to push-ups is a high-intensity exercise that strengthens and tones upper body muscles and increases endurance and mobility. The strong lower legs help perform other high-intensity exercises effectively, such as jumping, lunging, and squatting.

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The Best Home Gym Machines in 2025: Tested for Versatility, Durability, and Performance

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Adults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. How often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target. View HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd.

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Full body HIIT workout

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No doubt you’ve heard the buzz about high-intensity interval {mad muscles review|} training (HIIT) workouts. By alternating periods of work with periods of rest, you get numerous health benefits in a short amount of time. As time has passed, we’ve realized that the bike isn’t the only great way to use Tabata intervals.

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HIIT Cardio Workouts at Home: Q&A

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Another mistake is overtraining or pushing oneself too hard without adequate recovery time. While HIIT madmuscles review is designed to be intense, it is essential to listen to your body and allow for rest days between sessions. Overtraining can lead to fatigue, decreased performance, and even injury. Striking a balance between intensity and recovery is crucial for long-term success in any fitness regimen. Skip the boring cardio – these high-intensity exercises are more effective at building strength and burning calories.

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Tips to start HIIT

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After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes. Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. I always remind people that high intensity doesn’t have to mean high-impact. You can still do a HIIT workout if you have knee, hip or joint pain. I provided low-impact variations for every high-impact exercise. So, listen to your body and choose the variation that works for you.

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