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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 80 (from laksa037)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa080.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://greatist.com/fitness/hiit-exercises-at-home\')), getAhrefsUnparsedNoserviceFromURL(\'https://greatist.com/fitness/hiit-exercises-at-home\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/greatist.com\/fitness\/hiit-exercises-at-home","crawl_time":1776566627,"first_indexed_time":1611772033,"http_code":200,"src_unparsed":"com,greatist!\/fitness\/hiit-exercises-at-home s443","src_root_hash":"81555952114979880","history_drop_reason":null,"meta_title":"15 HIIT Workouts at Home: Get Fit with These Killer Moves","meta_descriptions":["Discover 15 HIIT workouts you can do at home. From pushups to kettlebell swings, these exercises might help you stay fit without a gym. Try them now."],"attrs_boilerpipe_text":"Check out these 15 HIIT moves you can pull off at home.\n1. Push-up\nHow to do it:\nStart in\nhigh plank\nposition, with hands under shoulders. Drop your chest to the floor. Keeping your\nabs\nnice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time!\nDo as many\npush-ups\nas possible in 30 seconds, then rest for 10 seconds.\nModification:\nIf you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible.\n2. Burpee\nHow to do it:\nStand with feet hip-width apart.\nSquat\nand put your hands on the floor. Jump feet back so you land in a\nplank\n, then do a\npush-up\n. Jump feet toward hands, then jump as high as you can, with hands over your head.\nDo as many\nburpees\nas possible in 20 seconds, then rest for 10 seconds.\nPro tip:\nNeed to modify? No prob! Keep your knees on the floor for the push-up.\nBurpees\nare no joke.\n3. Mountain climber\nHow to do it:\nStart in a\nhigh plank\n. Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a\nplank\nposition.\nGo hard for 30 seconds, then rest for 10 seconds.\nPro tip:\nWanna switch things up? Start in a\nlow lunge\nwith your hands on the floor, then bounce to\nshift your lunge\nfrom side to side as you “climb.”\n4. Plank jack\nHow to do it:\nStart in a\nplank\nwith ankles together. Be sure your body is in a\nstraight\nline — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal\njumping jacks\n.\nPerform plank jacks for 10–20 seconds before resting for 10 seconds.\nPro tip:\nKeeping your core engaged and your back straight will prevent a lower back injury.\n5. Russian twist\nHow to do it:\nSit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor.\nCross arms in front of your chest or clasp hands in front of you. Using your abs, twist to the right, back to the center, and then to the left.\nDo 2–3 sets of 8–16 reps.\nPro tip:\nHold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level *or* tap it on the floor with each twist.\nIf you don’t have weights, you can use household items like water bottles or canned goods instead.\n6. Jumping jack\nHow to do it:\nStand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you\njump\nup and land with feet together. Repeat!\nComplete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest.\n7. Kettlebell swing\nHow to do it:\nStand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into heels, and drop your bum down and back.\nUse your lower body’s power to “snap” your hips forward as you swing the kettlebell up. (Aim for chest height.) Remember to keep squeezing your glutes and core!\nWhen the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat.\nComplete 20 seconds of\nkettlebell swings\nfollowed by 60 seconds of rest.\n8. Squat with overhead press\nEquipment:\n2\ndumbbells\nor kettlebells\nHow to do it:\nStand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips.\nSquat\nlike you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an\noverhead press\n. Bring the weights back to your shoulders and repeat.\nRepeat the move for up to 60 seconds, followed by a 10-second rest. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.)\nPro tip:\nKeep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press.\n9. Bent-over row\nHow to do it:\nStand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat.\nPull the weights up while keeping 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!\nRepeat the move for 20 seconds, then rest for 60 seconds. (That’s a beginner set — bump up the active time as you get stronger.)\n10. High-to-low plank\nHow to do it:\nStart in a\nhigh plank\n. Place one forearm on the floor, then the other, so you’re in a\nlow plank\n. Using one hand at a time, drive back up into a high plank. Continue alternating arms.\nSweat it out for 30 seconds, then rest for 10 seconds.\n11. Jump squat\nHow to do it:\nStand 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.\nComplete 30 seconds of relentless\njump squatting\nfollowed by 30 seconds of rest. (You earned it!)\n12. Jumping lunge\nHow to do it:\nStand up with feet together and knees soft.\nJump\none 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.\nWork your booty off for 40 seconds, then rest for 20 seconds.\n13. High knees\nHow to do it:\nStand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out!\nDo as many\nhigh knees\nas you can in 30 seconds, followed by a few seconds of rest. That’s 1 set.\n14. Walkout\nHow to do it:\nStart 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.\nBeginners should do the move for 20 seconds followed by 60 seconds of rest. Intermediate peeps? Up it to 30 or 45 seconds before resting.\nPro tip:\nThe farther you walk, the more you’ll light up your\ncore\nand\nshoulders\n.\n15. Skater\nHow to do it:\nStart standing with feet a little wider than shoulder-width apart and arms at your sides.\nHop to the right with your right foot and sweep left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides.\nReminder: Keep your arms movin’ like the speedy little\nskater\nyou are!\nDo as many as you can in 20–30 seconds, then rest for 10 seconds.\nVariety is the spice of life — and your workouts. HIIT routines can incorporate\nbodyweight\nmovements,\nTRX training\n,\nrunning\n, and weights.\nJust remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT *is* already intense, after all.\nHIIT is meant to be a hella short\ncardio routine\nthat brings you to complete, utter exhaustion. Basically, get your heart rate up *fast* before taking a mini rest.\nFrequency:\nYou can safely do HIIT 2–3 times per week. Just make sure you’re getting at least 24 hours of rest between sessions.\nVariety:\nOf course, daily movement is the bomb for both physical and\nmental health\n. So try an easy walk,\nbike ride\n, or\nyoga flow\non the days without a structured workout.\nIntensity:\nYou choose which HIIT ratios make sense for your current skill level. Ideal intervals are 20–60 seconds long (never minutes long!).\nHIIT me with your best shot: A sample plan\nTry 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. (And remember, you can adjust the times as needed.)\nJump squat\nPush-up\nHigh knees\nMountain climber\nHigh-to-low plank\nBurpee\nIt’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn.\nStart with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval.\nP.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.","attrs_markdown":"- Health & Wellness\n  Wellness\n  \n  - [Women's Health](https:\/\/greatist.com\/womens-health)\n  - [Men's Health](https:\/\/greatist.com\/mens-health)\n  - [Mental Health](https:\/\/greatist.com\/program\/mental-health)\n  - [Sexual Health](https:\/\/greatist.com\/program\/sex-guide)\n  - [Relationships](https:\/\/greatist.com\/program\/greatist-loves)\n  - [Skin & Hair](https:\/\/greatist.com\/beauty)\n  - [Sleep](https:\/\/greatist.com\/program\/sleep)\n  - [CBD](https:\/\/greatist.com\/health\/full-spectrum-cbd)\n  - [Home](https:\/\/greatist.com\/home)\n  - [Pets](https:\/\/greatist.com\/discover\/introduction-to-pet-parenting)\n  - [Weight Loss](https:\/\/greatist.com\/health\/weight-loss-in-your-30s)\n  - [Travel](https:\/\/greatist.com\/program\/greatist-guide-outdoors)\n  \n  Health Conditions\n  \n  - [ADHD](https:\/\/greatist.com\/health\/three-types-adhd)\n  - [Allergies](https:\/\/greatist.com\/health\/cold-vs-allergies-how-can-you-tell)\n  - [Cold & Flu](https:\/\/greatist.com\/health\/covid-flu-allergies-or-cold)\n  - [Diabetes](https:\/\/greatist.com\/diabetes\/lifestyle-changes-and-diabetes)\n  - [High Cholesterol](https:\/\/greatist.com\/health\/high-cholesterol-symptoms)\n  - [HIV](https:\/\/greatist.com\/health\/undetectable-hiv-transmission)\n  - [IBD](https:\/\/greatist.com\/program\/crohns-disease-irl)\n  - [Mental Health Conditions](https:\/\/greatist.com\/program\/mental-health)\n  - [Migraines](https:\/\/greatist.com\/health\/how-long-do-migraines-last)\n  - [Psoriatic Arthritis](https:\/\/greatist.com\/program\/psoriatic-arthritis-irl)\n  - [Skin Conditions](https:\/\/greatist.com\/skin-conditions)\n  - [STDs](https:\/\/greatist.com\/live\/safer-sex-reduce-your-chances-of-getting-an-std)\n- Food\n  Food\n  \n  - [Nutrition](https:\/\/greatist.com\/nutrition)\n  - [Vitamins & Supplements](https:\/\/greatist.com\/health\/ultimate-guide-vitamins-and-minerals)\n  - [Vegan & Vegetarian Eating](https:\/\/greatist.com\/eat\/becoming-vegetarian)\n  - [International Food](https:\/\/greatist.com\/program\/food-favorites)\n  - [Cooking 101](https:\/\/greatist.com\/eat)\n  - [Kitchen Gear](https:\/\/greatist.com\/eat\/ultimate-list-kitchen-tools-healthy-cooking)\n  \n  Recipes\n  \n  [All](https:\/\/greatist.com\/program\/recipes)\n  \n  - [Breakfast & Brunch](https:\/\/greatist.com\/program\/recipes#breakfast-and-brunch)\n  - [Appetizers & Snacks](https:\/\/greatist.com\/program\/recipes#appetizers-and-snacks)\n  - [Main Dishes](https:\/\/greatist.com\/program\/recipes#main-dishes)\n  - [Sandwiches](https:\/\/greatist.com\/program\/recipes#sandwiches)\n  - [Salads](https:\/\/greatist.com\/program\/recipes#salads)\n  - [Sides](https:\/\/greatist.com\/program\/recipes#side-dishes)\n  - [Desserts](https:\/\/greatist.com\/program\/recipes#desserts)\n  - [Drinks](https:\/\/greatist.com\/program\/recipes#drinks)\n- Fitness\n  Fitness\n  \n  - [Workout Tips](https:\/\/greatist.com\/move)\n  - [Strength Training](https:\/\/greatist.com\/fitness\/how-to-start-lifting-weights)\n  - [HIIT](https:\/\/greatist.com\/fitness\/hiit-workouts-should-be-done-how-often)\n  - [Kettlebell](https:\/\/greatist.com\/fitness\/kettlebell-workouts-for-shoulders)\n  - [Resistance Bands](https:\/\/greatist.com\/fitness\/resistance-band-exercises)\n  - [Running](https:\/\/greatist.com\/program\/off-to-the-races)\n  - [Cycling](https:\/\/greatist.com\/fitness\/road-biking-essentials-for-newbies)\n  - [Yoga](https:\/\/greatist.com\/program\/yoga-guide)\n  - [Stretching](https:\/\/greatist.com\/fitness\/daily-stretching-routine)\n  - [Gear](https:\/\/greatist.com\/fitness\/best-home-workout-equipment)\n  \n  Workouts\n  \n  - [Beginner](https:\/\/greatist.com\/fitness\/at-home-workouts-for-beginners)\n  - [Abs & Core](https:\/\/greatist.com\/move\/abs-workout-unexpected-moves-that-work-better-than-crunches)\n  - [Legs](https:\/\/greatist.com\/health\/leg-workouts-at-home)\n  - [Arms](https:\/\/greatist.com\/fitness\/exercises-at-home-for-arms)\n  - [Butt](https:\/\/greatist.com\/move\/bodyweight-butt-exercises)\n  - [Full Body](https:\/\/greatist.com\/move\/7-minute-workout-that-science-says-works)\n- Faves\n  Product Reviews\n  \n  - [Health](https:\/\/greatist.com\/program\/good-for-you#health)\n  - [Fitness & Home Gym](https:\/\/greatist.com\/program\/good-for-you#fitness)\n  - [Food & Cooking](https:\/\/greatist.com\/program\/good-for-you#food)\n  - [Skin & Beauty](https:\/\/greatist.com\/program\/good-for-you#beauty)\n  - [Home & Garden](https:\/\/greatist.com\/program\/good-for-you#home)\n  - [Sleep](https:\/\/greatist.com\/program\/good-for-you#sleep)\n  \n  Series\n  \n  - [The Lift](https:\/\/greatist.com\/content-series\/the-lift)\n  - [Crash Course](https:\/\/greatist.com\/content-series\/crash-course)\n  - [First Gear](https:\/\/greatist.com\/content-series\/first-gear)\n  - [DJ Gr8st](https:\/\/greatist.com\/content-series\/dj-gr8ist)\n  - [Greatist Reads](https:\/\/greatist.com\/content-series\/greatist-reads)\n  \n  How-To\n  \n  - [Train for a 10K](https:\/\/greatist.com\/fitness\/how-to-run-a-10k-race-training-plan)\n  - [Better Sex in 10 Days](https:\/\/greatist.com\/play\/how-to-have-better-sex-in-10-days)\n  - [30 Days of Yoga](https:\/\/greatist.com\/program\/yoga-guide)\n  - [14-Day Guide to Plant-Based Eating](https:\/\/greatist.com\/eat\/14-day-plant-based-eating-plan)\n- Connect\n  The Greatist Community\n  \n  - [Instagram](https:\/\/www.instagram.com\/greatist\/)\n  - [Facebook](https:\/\/www.facebook.com\/greatist)\n  - [Twitter](https:\/\/twitter.com\/greatist)\n  - [Pinterest](https:\/\/www.pinterest.com\/greatist\/)\n  - [TikTok](https:\/\/www.tiktok.com\/@greatist)\n  - [Spotify](https:\/\/open.spotify.com\/user\/tpcxgva4jlrivlqtfl8sasnd3)\n  - [YouTube](https:\/\/www.youtube.com\/c\/chowhound)\n  \n  About Greatist\n  \n  - [Who We Are](https:\/\/greatist.com\/about\/about-us)\n  - [Our Editorial Process](https:\/\/greatist.com\/health\/process)\n  - [Our Product Vetting Process](https:\/\/greatist.com\/about\/product-selection-process)\n  - [Content Integrity](https:\/\/greatist.com\/about\/content-integrity)\n  - [Conscious Language](https:\/\/greatist.com\/about\/medical-team)\n\n[FITNESS](https:\/\/greatist.com\/fitness)\n\n- [Fitness 101](https:\/\/greatist.com\/fitness\/fitness-101)\n- [Cardio](https:\/\/greatist.com\/fitness\/cardio)\n- [Strength training](https:\/\/greatist.com\/fitness\/strength-training)\n- [Yoga](https:\/\/greatist.com\/program\/yoga-guide)\n- [Sports & outdoor fitness](https:\/\/greatist.com\/fitness\/sports-and-outdoor-fitness)\n- [Mobility](https:\/\/greatist.com\/fitness\/mobility)\n- [Sports nutrition](https:\/\/greatist.com\/fitness\/sports-nutrition)\n- [Fitness products](https:\/\/greatist.com\/fitness\/fitness-products)\n- [Workouts](https:\/\/greatist.com\/fitness\/workouts)\n- [Exercise library](https:\/\/greatist.com\/fitness\/exercise-library)\n\n# HIIT Workouts at Home: Effective Routines You Might Love\n![](https:\/\/i0.wp.com\/post.greatist.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Micky Lal, MA, CSCS,RYT](https:\/\/greatist.com\/reviewers\/chetendeep-lal-ma-cscs) — Written by [Breanna Mona](https:\/\/greatist.com\/authors\/breanna-mona) —  Updated on April 9, 2026\n\n- [HIIT exercises](https:\/\/greatist.com\/fitness\/hiit-exercises-at-home#hiit-exercises)\n- [HIIT and weights](https:\/\/greatist.com\/fitness\/hiit-exercises-at-home#hiit-and-weights)\n- [Sample HIIT circuit](https:\/\/greatist.com\/fitness\/hiit-exercises-at-home#sample-hiit-circuit)\n- [tl;dr](https:\/\/greatist.com\/fitness\/hiit-exercises-at-home#tl-dr)\n\n### Key takeaways\n- High intensity interval training (HIIT) alternates short bursts of intense exercise with brief rest periods, typically 20 to 60 seconds of effort followed by 10 to 60 seconds of rest.\n- You can do HIIT at home 2 to 3 times per week using bodyweight moves like burpees, jump squats, mountain climbers, and push-ups, or add equipment like dumbbells and kettlebells for variety.\n- Start with easier intervals if you’re new to HIIT, and gradually increase your work time as you get stronger. Always allow at least 24 hours of rest between HIIT sessions.\n\n[High intensity interval training (HIIT)](https:\/\/greatist.com\/fitness\/hiit-workouts-should-be-done-how-often#risks) might sound like the kind of sweat sesh you do at a gym while a trainer yells at you, but it’s totally possible to do [HIIT exercises](https:\/\/greatist.com\/fitness\/upper-body-yoga-hiit-workout\/) at home.\n\n## [Your HIIT exercise list for a killer workout]()\nCheck out these 15 HIIT moves you can pull off at home.\n\n### 1\\. Push-up\n![pushup](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/07\/4.3.Pushup.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F07%2F4.3.Pushup.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**How to do it:** Start in [high plank](https:\/\/greatist.com\/health\/plank-leg-raises\/) position, with hands under shoulders. Drop your chest to the floor. Keeping your [abs](https:\/\/greatist.com\/move\/abs-workout-unexpected-moves-that-work-better-than-crunches) nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time\\!\n\n*Do as many [push-ups](https:\/\/greatist.com\/fitness\/bodyweight-push-up-variations) as possible in 30 seconds, then rest for 10 seconds.*\n\n**Modification:** If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible.\n\n### 2\\. Burpee\n![burpee](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/06\/4.1.Burpee-1.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F4.1.Burpee-1.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**How to do it:** Stand with feet hip-width apart. [Squat](https:\/\/greatist.com\/fitness\/how-many-calories-do-squats-burn\/) and put your hands on the floor. Jump feet back so you land in a [plank](https:\/\/greatist.com\/fitness\/perfect-plank), then do a [push-up](https:\/\/greatist.com\/fitness\/how-do-perfect-push\/). Jump feet toward hands, then jump as high as you can, with hands over your head.\n\n*Do as many [burpees](https:\/\/greatist.com\/fitness\/the-lift-burpees\/) as possible in 20 seconds, then rest for 10 seconds.*\n\n**Pro tip:** Need to modify? No prob! Keep your knees on the floor for the push-up. [Burpees](https:\/\/greatist.com\/fitness\/how-to-do-the-perfect-burpee\/) are no joke.\n\n### 3\\. Mountain climber\n![mountain climbers](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/09\/GRT-1.8.-Mountain-Climbers.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.8.-Mountain-Climbers.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**How to do it:** Start in a [high plank](https:\/\/greatist.com\/fitness\/static-holds\/). Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a [plank](https:\/\/greatist.com\/health\/side-planks\/) position.\n\n*Go hard for 30 seconds, then rest for 10 seconds.*\n\n**Pro tip:** Wanna switch things up? Start in a [low lunge](https:\/\/greatist.com\/health\/stationary-lunges\/) with your hands on the floor, then bounce to [shift your lunge](https:\/\/greatist.com\/move\/lunge-variations-you-need-to-know) from side to side as you “climb.”\n\n### 4\\. Plank jack\n![plank jacks](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/08\/GRT-Plank-Jacks.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Plank-Jacks.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Start in a [plank](https:\/\/greatist.com\/fitness\/forearm-plank\/) with ankles together. Be sure your body is in a *straight* line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal [jumping jacks](https:\/\/greatist.com\/health\/jumping-jacks\/).\n\n*Perform plank jacks for 10–20 seconds before resting for 10 seconds.*\n\n**Pro tip:** Keeping your core engaged and your back straight will prevent a lower back injury.\n\n### 5\\. Russian twist\n![russian twists](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/09\/GRT-1.02.RussianTwists.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.02.RussianTwists.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor.\n\nCross arms in front of your chest or clasp hands in front of you. Using your abs, twist to the right, back to the center, and then to the left.\n\n*Do 2–3 sets of 8–16 reps.*\n\n**Pro tip:** Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level \\*or\\* tap it on the floor with each twist.\n\nIf you don’t have weights, you can use household items like water bottles or canned goods instead.\n\n### 6\\. Jumping jack\n![jumping jacks](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/08\/GRT-Jumping-Jacks.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Jumping-Jacks.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**How to do it:** Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you [jump](https:\/\/greatist.com\/discover\/best-jump-rope\/) up and land with feet together. Repeat\\!\n\n*Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest.*\n\n### 7\\. Kettlebell swing\n![kettlebell swing](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/09\/GRT-1.07.KettlebellSwing.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.07.KettlebellSwing.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**Equipment:** 1 [kettlebell](https:\/\/greatist.com\/health\/best-kettlebells\/)\n\n****How to do it:**** Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into heels, and drop your bum down and back.\n\nUse your lower body’s power to “snap” your hips forward as you swing the kettlebell up. (Aim for chest height.) Remember to keep squeezing your glutes and core\\!\n\nWhen the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat.\n\n*Complete 20 seconds of [kettlebell swings](https:\/\/greatist.com\/fitness\/kettlebell-exercises-cardio-moves-that-arent-just-swings\/) followed by 60 seconds of rest.*\n\n**Pro tip:** Form is everything. Check out our detailed guide to [nailing the kettlebell swing](https:\/\/greatist.com\/move\/how-to-do-the-perfect-kettlebell-swing).\n\n### 8\\. Squat with overhead press\n![squat with overhead press](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2021\/01\/squat.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fsquat.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**Equipment:** 2 [dumbbells](https:\/\/greatist.com\/discover\/product-best-dumbbells\/) or kettlebells\n\n****How to do it:**** Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips.\n\n[Squat](https:\/\/greatist.com\/fitness\/chair-squats\/) like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an [overhead press](https:\/\/greatist.com\/move\/how-to-do-the-perfect-overhead-press\/). Bring the weights back to your shoulders and repeat.\n\n*Repeat the move for up to 60 seconds, followed by a 10-second rest. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.)*\n\n**Pro tip:** Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press.\n\n### 9\\. Bent-over row\n![dumbbell row](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/08\/GRT-1.13.-Two-Arm-DB-Row.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-1.13.-Two-Arm-DB-Row.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n**Equipment:** 2 dumbbells or [kettlebells](https:\/\/greatist.com\/fitness\/22-kick-ass-kettlebell-exercises)\n\n****How to do it:**** Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat.\n\nPull the weights up while keeping 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\\!\n\n*Repeat the move for 20 seconds, then rest for 60 seconds. (That’s a beginner set — bump up the active time as you get stronger.)*\n\n### 10\\. High-to-low plank\n![plank up](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/08\/GRT-Plank-Up.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Plank-Up.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Start in a [high plank](https:\/\/greatist.com\/fitness\/core-workout-plank-variation-routine\/). Place one forearm on the floor, then the other, so you’re in a [low plank](https:\/\/greatist.com\/fitness\/forearm-plank\/). Using one hand at a time, drive back up into a high plank. Continue alternating arms.\n\n*Sweat it out for 30 seconds, then rest for 10 seconds.*\n\n### 11\\. Jump squat\n![jump squat](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/09\/GRT-2.6.-Jump-Squats.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-2.6.-Jump-Squats.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** 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.\n\n*Complete 30 seconds of relentless [jump squatting](https:\/\/greatist.com\/move\/banded-squats\/) followed by 30 seconds of rest. (You earned it!)*\n\n### 12\\. Jumping lunge\n![jumping lunges](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/05\/2.8.JumpingLunges-1.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F05%2F2.8.JumpingLunges-1.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Stand up with feet together and knees soft. [Jump](https:\/\/greatist.com\/fitness\/box-jumps-exercise\/) 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.\n\n*Work your booty off for 40 seconds, then rest for 20 seconds.*\n\n### 13\\. High knees\n![high knees](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2021\/01\/high-knees.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fhigh-knees.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out\\!\n\n*Do as many [high knees](https:\/\/greatist.com\/move\/leg-workout-the-best-moves-for-inner-and-outer-thighs\/) as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set.*\n\n### 14\\. Walkout\n![walkout](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2021\/01\/walkout.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fwalkout.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** 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.\n\n*Beginners should do the move for 20 seconds followed by 60 seconds of rest. Intermediate peeps? Up it to 30 or 45 seconds before resting.*\n\n**Pro tip:** The farther you walk, the more you’ll light up your [core](https:\/\/greatist.com\/move\/best-bodyweight-exercises-abs) and [shoulders](https:\/\/greatist.com\/health\/bodyweight-workout-for-shoulders).\n\n### 15\\. Skater\n![side skaters](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/2\/2020\/06\/GRT-2.03.SideSkaters.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2FGRT-2.03.SideSkaters.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nImage by Dima Bazak\n\n****How to do it:**** Start standing with feet a little wider than shoulder-width apart and arms at your sides.\n\nHop to the right with your right foot and sweep left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides.\n\nReminder: Keep your arms movin’ like the speedy little [skater](https:\/\/greatist.com\/fitness\/agility-exercises-to-improve-coordination\/) you are\\!\n\n*Do as many as you can in 20–30 seconds, then rest for 10 seconds.*\n\n## [So, can I combine HIIT with my weights routine?]()\nVariety is the spice of life — and your workouts. HIIT routines can incorporate [bodyweight](https:\/\/greatist.com\/fitness\/50-bodyweight-exercises-you-can-do-anywhere) movements, [TRX training](https:\/\/greatist.com\/fitness\/effective-TRX-exercises), [running](https:\/\/greatist.com\/fitness\/30-convincing-reasons-start-running-now), and weights.\n\nJust remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT \\*is\\* already intense, after all.\n\n## [Your at-home HIIT plan]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F498370-Cant-Hit-the-Gym-Try-These-15-HIIT-Exercises-at-Home-1296x1277-Body.jpg&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves \"Share on Pinterest\")\n\nDesign by Maya Chastain\n\nHIIT is meant to be a hella short [cardio routine](https:\/\/greatist.com\/health\/how-much-cardio-to-lose-weight\/) that brings you to complete, utter exhaustion. Basically, get your heart rate up \\*fast\\* before taking a mini rest.\n\n**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.\n\n**Variety:** Of course, daily movement is the bomb for both physical and [mental health](https:\/\/greatist.com\/fitness\/13-awesome-mental-health-benefits-exercise#1). So try an easy walk, [bike ride](https:\/\/greatist.com\/fitness\/riding-spin-bike-or-riding-bike-outdoors#1), or [yoga flow](https:\/\/greatist.com\/fitness\/yoga-videos-relaxing-flow-to-beat-sunday-scaries\/) on the days without a structured workout.\n\n**Intensity:** You choose which HIIT ratios make sense for your current skill level. Ideal intervals are 20–60 seconds long (never minutes long!).\n\n### HIIT me with your best shot: A sample plan\nTry 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. (And remember, you can adjust the times as needed.)\n\n1. Jump squat\n2. Push-up\n3. High knees\n4. Mountain climber\n5. High-to-low plank\n6. Burpee\n\n## [tl;dr]()\nIt’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn.\n\nStart with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval.\n\nP.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.\n\n3 sourcescollapsed\n\n- García-Pinillos, et al. (2019). Effects of 12-week concurrent high-intensity interval strength and endurance training program on physical performance in healthy older people.  \n  <https:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2019\/05000\/Effects_of_12_Week_Concurrent_High_Intensity.34.aspx>\n- Weston KS, et al. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis.  \n  <https:\/\/bjsm.bmj.com\/content\/bjsports\/48\/16\/1227.full.pdf>\n- Wewege M, et al. (2017). The effects of high‐intensity interval training vs. moderate‐intensity continuous training on body composition in overweight and obese adults: A systematic review and meta‐analysis.  \n  <https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12532>\n\n[FEEDBACK:]()\n\n![](https:\/\/i0.wp.com\/post.greatist.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Micky Lal, MA, CSCS,RYT](https:\/\/greatist.com\/reviewers\/chetendeep-lal-ma-cscs) — Written by [Breanna Mona](https:\/\/greatist.com\/authors\/breanna-mona) —  Updated on April 9, 2026\n\n## must reads\n- [This HIIT Playlist Will Get You Amped and Ready to WERK](https:\/\/greatist.com\/fitness\/best-hiit-playlist?utm_source=ReadNext)\n- [8 Interval Training Mobile Apps to Download Right Now](https:\/\/greatist.com\/fitness\/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext)\n- [Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body](https:\/\/greatist.com\/fitness\/home-workout?utm_source=ReadNext)\n- [Why Does My Side Hurt When I Run? Causes and Prevention Tips](https:\/\/greatist.com\/health\/why-does-my-side-hurt-when-i-run?utm_source=ReadNext)\n- [Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength](https:\/\/greatist.com\/fitness\/rucking-benefits?utm_source=ReadNext)\n\n### Read this next\n- [This HIIT Playlist Will Get You Amped and Ready to WERK](https:\/\/greatist.com\/fitness\/best-hiit-playlist?utm_source=ReadNext)\n  \n  [Need some motivating jams to keep the energy high during your next HIIT workout? Check out this ideal 15-track playlist which will keep you sweating…](https:\/\/greatist.com\/fitness\/best-hiit-playlist?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/fitness\/best-hiit-playlist?utm_source=ReadNext)\n- [8 Interval Training Mobile Apps to Download Right Now](https:\/\/greatist.com\/fitness\/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext)\n  \n  [Interval training is super effective for fat burning and muscle building. Here are some apps that can help.](https:\/\/greatist.com\/fitness\/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/fitness\/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext)\n- [Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body](https:\/\/greatist.com\/fitness\/home-workout?utm_source=ReadNext)\n  \n  [Stuck indoors? Us too. That's why we put together this home workout roundup, including exercises for each major part of your body: arms, core, glutes…](https:\/\/greatist.com\/fitness\/home-workout?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/fitness\/home-workout?utm_source=ReadNext)\n- [Why Does My Side Hurt When I Run? Causes and Prevention Tips](https:\/\/greatist.com\/health\/why-does-my-side-hurt-when-i-run?utm_source=ReadNext)\n  \n  [Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably.](https:\/\/greatist.com\/health\/why-does-my-side-hurt-when-i-run?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/why-does-my-side-hurt-when-i-run?utm_source=ReadNext)\n- [Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength](https:\/\/greatist.com\/fitness\/rucking-benefits?utm_source=ReadNext)\n  \n  [Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance.](https:\/\/greatist.com\/fitness\/rucking-benefits?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/fitness\/rucking-benefits?utm_source=ReadNext)\n- [Vegetarian Bodybuilding: 4 Tips to Build Muscle](https:\/\/greatist.com\/health\/vegetarian-bodybuilding?utm_source=ReadNext)\n  \n  [Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals.](https:\/\/greatist.com\/health\/vegetarian-bodybuilding?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/vegetarian-bodybuilding?utm_source=ReadNext)\n- [Text Neck Exercises: Simple Moves to Ease Digital Strain](https:\/\/greatist.com\/health\/text-neck-exercises?utm_source=ReadNext)\n  \n  [Text neck is the neck and back pain from spending too much time looking down at your phone or computer. Here are easy tips to help relieve and prevent…](https:\/\/greatist.com\/health\/text-neck-exercises?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/text-neck-exercises?utm_source=ReadNext)\n- [Yoga and Overweight: Health Benefits and Tips for Getting Started](https:\/\/greatist.com\/health\/yoga-and-overweight?utm_source=ReadNext)\n  \n  [Discover how yoga supports wellness and weight management, explore its key health benefits, and get practical tips for starting your yoga practice.](https:\/\/greatist.com\/health\/yoga-and-overweight?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/yoga-and-overweight?utm_source=ReadNext)\n- [Should I Exercise with a Phlegmy Cough? What You Need to Know](https:\/\/greatist.com\/health\/working-out-when-sick?utm_source=ReadNext)\n  \n  [Wondering “should I exercise with a phlegmy cough?” Discover when it’s safe to work out while sick and when you might need to rest and recover.](https:\/\/greatist.com\/health\/working-out-when-sick?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/working-out-when-sick?utm_source=ReadNext)\n- [Boost Your Bod With Eccentric Exercise](https:\/\/greatist.com\/health\/eccentric-lifting?utm_source=ReadNext)\n  \n  [Dive into the world of eccentric lifting to discover its techniques, benefits, and more\\!](https:\/\/greatist.com\/health\/eccentric-lifting?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/greatist.com\/health\/eccentric-lifting?utm_source=ReadNext)\n\n© 2026 Greatist, a Healthline Media Company. Healthline Media is an RVO Health Company. Our content does not constitute a medical consultation. See a certified medical professional for diagnosis. [See additional information](https:\/\/greatist.com\/about\/health-information-disclaimers).\n\n- [About Us](https:\/\/greatist.com\/about)\n- [Contact Us](https:\/\/greatist.com\/about\/contact-us)\n- [Terms of Use](https:\/\/greatist.com\/terms-of-use)\n- [Privacy Policy](https:\/\/greatist.com\/about\/privacy-policy)\n- Privacy Settings\n\n- [Advertising Policy](https:\/\/greatist.com\/about\/advertising-policy)\n- [Medical Affairs](https:\/\/greatist.com\/about\/medical-team)\n- [Content Integrity](https:\/\/greatist.com\/about\/content-integrity)\n\n© 2026 Greatist, a Healthline Media Company. Healthline Media is an RVO Health Company. Our content does not constitute a medical consultation. See a certified medical professional for diagnosis. [See additional information](https:\/\/greatist.com\/about\/health-information-disclaimers).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=greatist.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=greatist.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Check out these 15 HIIT moves you can pull off at home.\n\n1\\. Push-up\n\n**How to do it:** Start in [high plank](https:\/\/greatist.com\/health\/plank-leg-raises\/) position, with hands under shoulders. Drop your chest to the floor. Keeping your [abs](https:\/\/greatist.com\/move\/abs-workout-unexpected-moves-that-work-better-than-crunches) nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time\\!\n\n*Do as many [push-ups](https:\/\/greatist.com\/fitness\/bodyweight-push-up-variations) as possible in 30 seconds, then rest for 10 seconds.*\n\n**Modification:** If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible.\n\n2\\. Burpee\n\n**How to do it:** Stand with feet hip-width apart. [Squat](https:\/\/greatist.com\/fitness\/how-many-calories-do-squats-burn\/) and put your hands on the floor. Jump feet back so you land in a [plank](https:\/\/greatist.com\/fitness\/perfect-plank), then do a [push-up](https:\/\/greatist.com\/fitness\/how-do-perfect-push\/). Jump feet toward hands, then jump as high as you can, with hands over your head.\n\n*Do as many [burpees](https:\/\/greatist.com\/fitness\/the-lift-burpees\/) as possible in 20 seconds, then rest for 10 seconds.*\n\n**Pro tip:** Need to modify? No prob! Keep your knees on the floor for the push-up. [Burpees](https:\/\/greatist.com\/fitness\/how-to-do-the-perfect-burpee\/) are no joke.\n\n3\\. Mountain climber\n\n**How to do it:** Start in a [high plank](https:\/\/greatist.com\/fitness\/static-holds\/). Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a [plank](https:\/\/greatist.com\/health\/side-planks\/) position.\n\n*Go hard for 30 seconds, then rest for 10 seconds.*\n\n**Pro tip:** Wanna switch things up? Start in a [low lunge](https:\/\/greatist.com\/health\/stationary-lunges\/) with your hands on the floor, then bounce to [shift your lunge](https:\/\/greatist.com\/move\/lunge-variations-you-need-to-know) from side to side as you “climb.”\n\n4\\. Plank jack\n\n****How to do it:**** Start in a [plank](https:\/\/greatist.com\/fitness\/forearm-plank\/) with ankles together. Be sure your body is in a *straight* line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal [jumping jacks](https:\/\/greatist.com\/health\/jumping-jacks\/).\n\n*Perform plank jacks for 10–20 seconds before resting for 10 seconds.*\n\n**Pro tip:** Keeping your core engaged and your back straight will prevent a lower back injury.\n\n5\\. Russian twist\n\n****How to do it:**** Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor.\n\nCross arms in front of your chest or clasp hands in front of you. Using your abs, twist to the right, back to the center, and then to the left.\n\n*Do 2–3 sets of 8–16 reps.*\n\n**Pro tip:** Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level \\*or\\* tap it on the floor with each twist.\n\nIf you don’t have weights, you can use household items like water bottles or canned goods instead.\n\n6\\. Jumping jack\n\n**How to do it:** Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you [jump](https:\/\/greatist.com\/discover\/best-jump-rope\/) up and land with feet together. Repeat\\!\n\n*Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest.*\n\n7\\. Kettlebell swing\n\n****How to do it:**** Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into heels, and drop your bum down and back.\n\nUse your lower body’s power to “snap” your hips forward as you swing the kettlebell up. (Aim for chest height.) Remember to keep squeezing your glutes and core\\!\n\nWhen the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat.\n\n*Complete 20 seconds of [kettlebell swings](https:\/\/greatist.com\/fitness\/kettlebell-exercises-cardio-moves-that-arent-just-swings\/) followed by 60 seconds of rest.*\n\n8\\. Squat with overhead press\n\n**Equipment:** 2 [dumbbells](https:\/\/greatist.com\/discover\/product-best-dumbbells\/) or kettlebells\n\n****How to do it:**** Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips.\n\n[Squat](https:\/\/greatist.com\/fitness\/chair-squats\/) like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an [overhead press](https:\/\/greatist.com\/move\/how-to-do-the-perfect-overhead-press\/). Bring the weights back to your shoulders and repeat.\n\n*Repeat the move for up to 60 seconds, followed by a 10-second rest. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.)*\n\n**Pro tip:** Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press.\n\n9\\. Bent-over row\n\n****How to do it:**** Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat.\n\nPull the weights up while keeping 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\\!\n\n*Repeat the move for 20 seconds, then rest for 60 seconds. (That’s a beginner set — bump up the active time as you get stronger.)*\n\n10\\. High-to-low plank\n\n****How to do it:**** Start in a [high plank](https:\/\/greatist.com\/fitness\/core-workout-plank-variation-routine\/). Place one forearm on the floor, then the other, so you’re in a [low plank](https:\/\/greatist.com\/fitness\/forearm-plank\/). Using one hand at a time, drive back up into a high plank. Continue alternating arms.\n\n*Sweat it out for 30 seconds, then rest for 10 seconds.*\n\n11\\. Jump squat\n\n****How to do it:**** 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.\n\n*Complete 30 seconds of relentless [jump squatting](https:\/\/greatist.com\/move\/banded-squats\/) followed by 30 seconds of rest. (You earned it!)*\n\n12\\. Jumping lunge\n\n****How to do it:**** Stand up with feet together and knees soft. [Jump](https:\/\/greatist.com\/fitness\/box-jumps-exercise\/) 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.\n\n*Work your booty off for 40 seconds, then rest for 20 seconds.*\n\n13\\. High knees\n\n****How to do it:**** Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out\\!\n\n*Do as many [high knees](https:\/\/greatist.com\/move\/leg-workout-the-best-moves-for-inner-and-outer-thighs\/) as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set.*\n\n14\\. Walkout\n\n****How to do it:**** 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.\n\n*Beginners should do the move for 20 seconds followed by 60 seconds of rest. Intermediate peeps? Up it to 30 or 45 seconds before resting.*\n\n**Pro tip:** The farther you walk, the more you’ll light up your [core](https:\/\/greatist.com\/move\/best-bodyweight-exercises-abs) and [shoulders](https:\/\/greatist.com\/health\/bodyweight-workout-for-shoulders).\n\n15\\. Skater\n\n****How to do it:**** Start standing with feet a little wider than shoulder-width apart and arms at your sides.\n\nHop to the right with your right foot and sweep left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides.\n\nReminder: Keep your arms movin’ like the speedy little [skater](https:\/\/greatist.com\/fitness\/agility-exercises-to-improve-coordination\/) you are\\!\n\n*Do as many as you can in 20–30 seconds, then rest for 10 seconds.*\n\nVariety is the spice of life — and your workouts. HIIT routines can incorporate [bodyweight](https:\/\/greatist.com\/fitness\/50-bodyweight-exercises-you-can-do-anywhere) movements, [TRX training](https:\/\/greatist.com\/fitness\/effective-TRX-exercises), [running](https:\/\/greatist.com\/fitness\/30-convincing-reasons-start-running-now), and weights.\n\nJust remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT \\*is\\* already intense, after all.\n\nHIIT is meant to be a hella short [cardio routine](https:\/\/greatist.com\/health\/how-much-cardio-to-lose-weight\/) that brings you to complete, utter exhaustion. Basically, get your heart rate up \\*fast\\* before taking a mini rest.\n\n**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.\n\n**Variety:** Of course, daily movement is the bomb for both physical and [mental health](https:\/\/greatist.com\/fitness\/13-awesome-mental-health-benefits-exercise#1). So try an easy walk, [bike ride](https:\/\/greatist.com\/fitness\/riding-spin-bike-or-riding-bike-outdoors#1), or [yoga flow](https:\/\/greatist.com\/fitness\/yoga-videos-relaxing-flow-to-beat-sunday-scaries\/) on the days without a structured workout.\n\n**Intensity:** You choose which HIIT ratios make sense for your current skill level. Ideal intervals are 20–60 seconds long (never minutes long!).\n\nHIIT me with your best shot: A sample plan\n\nTry 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. (And remember, you can adjust the times as needed.)\n\n1. Jump squat\n2. Push-up\n3. High knees\n4. Mountain climber\n5. High-to-low plank\n6. Burpee\n\nIt’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn.\n\nStart with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval.\n\nP.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.","meta_canonical":null}

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URL	https://greatist.com/fitness/hiit-exercises-at-home
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Meta Title	15 HIIT Workouts at Home: Get Fit with These Killer Moves
Meta Description	Discover 15 HIIT workouts you can do at home. From pushups to kettlebell swings, these exercises might help you stay fit without a gym. Try them now.
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Boilerpipe Text	Check out these 15 HIIT moves you can pull off at home. 1. Push-up How to do it: Start in 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. Try to keep your back in a straight line the whole time! Do as many push-ups as possible in 30 seconds, then rest for 10 seconds. Modification: If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible. 2. Burpee How to do it: Stand with feet hip-width apart. Squat and put your hands on the floor. Jump feet back so you land in 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. Pro tip: Need to modify? No prob! Keep your knees on the floor for the push-up. Burpees are no joke. 3. Mountain climber How to do it: Start in a high plank . Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a plank position. Go hard for 30 seconds, then rest for 10 seconds. Pro tip: Wanna switch things up? Start in a low lunge with your hands on the floor, then bounce to shift your lunge from side to side as you “climb.” 4. Plank jack How to do it: Start in a plank with ankles together. Be sure your body is in a straight line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal jumping jacks . Perform plank jacks for 10–20 seconds before resting for 10 seconds. Pro tip: Keeping your core engaged and your back straight will prevent a lower back injury. 5. Russian twist How to do it: Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor. Cross arms in front of your chest or clasp 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. Pro tip: Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level or tap it on the floor with each twist. If you don’t have weights, you can use household items like water bottles or canned goods instead. 6. Jumping jack How to do it: Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you jump up and land with feet together. Repeat! Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest. 7. Kettlebell swing How to do it: Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into 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. (Aim for chest height.) Remember to keep squeezing your glutes and core! When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat. Complete 20 seconds of kettlebell swings followed by 60 seconds of rest. 8. Squat with overhead press Equipment: 2 dumbbells or kettlebells How to do it: Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips. 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. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.) Pro tip: Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press. 9. Bent-over row How to do it: Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat. Pull the weights up while keeping 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. (That’s a beginner set — bump up the active time as you get stronger.) 10. High-to-low plank How to do it: 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. 11. Jump squat How to do it: 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. (You earned it!) 12. Jumping lunge How to do it: 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. 13. High knees How to do it: Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out! Do as many high knees as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set. 14. Walkout How to do it: 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. Intermediate peeps? Up it to 30 or 45 seconds before resting. Pro tip: The farther you walk, the more you’ll light up your core and shoulders . 15. Skater How to do it: 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 left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides. Reminder: Keep your arms movin’ like the speedy little skater you are! Do as many as you can in 20–30 seconds, then rest for 10 seconds. 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. HIIT is already intense, after all. 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!). HIIT me with your best shot: A sample plan 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. (And remember, you can adjust the times as needed.) Jump squat Push-up High knees Mountain climber High-to-low plank Burpee It’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn. Start with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval. P.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.
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[HIIT exercises](https://greatist.com/fitness/hiit-exercises-at-home#hiit-exercises) - [HIIT and weights](https://greatist.com/fitness/hiit-exercises-at-home#hiit-and-weights) - [Sample HIIT circuit](https://greatist.com/fitness/hiit-exercises-at-home#sample-hiit-circuit) - [tl;dr](https://greatist.com/fitness/hiit-exercises-at-home#tl-dr) ### Key takeaways - High intensity interval training (HIIT) alternates short bursts of intense exercise with brief rest periods, typically 20 to 60 seconds of effort followed by 10 to 60 seconds of rest. - You can do HIIT at home 2 to 3 times per week using bodyweight moves like burpees, jump squats, mountain climbers, and push-ups, or add equipment like dumbbells and kettlebells for variety. - Start with easier intervals if you’re new to HIIT, and gradually increase your work time as you get stronger. Always allow at least 24 hours of rest between HIIT sessions. [High intensity interval training (HIIT)](https://greatist.com/fitness/hiit-workouts-should-be-done-how-often#risks) might sound like the kind of sweat sesh you do at a gym while a trainer yells at you, but it’s totally possible to do [HIIT exercises](https://greatist.com/fitness/upper-body-yoga-hiit-workout/) at home. ## [Your HIIT exercise list for a killer workout]() Check out these 15 HIIT moves you can pull off at home. ### 1\. Push-up ![pushup](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/07/4.3.Pushup.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F07%2F4.3.Pushup.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak How to do it: Start in [high plank](https://greatist.com/health/plank-leg-raises/) position, with hands under shoulders. Drop your chest to the floor. Keeping your [abs](https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches) nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time\! Do as many [push-ups](https://greatist.com/fitness/bodyweight-push-up-variations) as possible in 30 seconds, then rest for 10 seconds. Modification: If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible. ### 2\. Burpee ![burpee](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/4.1.Burpee-1.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2F4.1.Burpee-1.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak How to do it: Stand with feet hip-width apart. [Squat](https://greatist.com/fitness/how-many-calories-do-squats-burn/) and put your hands on the floor. Jump feet back so you land in a [plank](https://greatist.com/fitness/perfect-plank), then do a [push-up](https://greatist.com/fitness/how-do-perfect-push/). Jump feet toward hands, then jump as high as you can, with hands over your head. Do as many [burpees](https://greatist.com/fitness/the-lift-burpees/) as possible in 20 seconds, then rest for 10 seconds. Pro tip: Need to modify? No prob! Keep your knees on the floor for the push-up. [Burpees](https://greatist.com/fitness/how-to-do-the-perfect-burpee/) are no joke. ### 3\. Mountain climber ![mountain climbers](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-1.8.-Mountain-Climbers.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.8.-Mountain-Climbers.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak How to do it: Start in a [high plank](https://greatist.com/fitness/static-holds/). Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a [plank](https://greatist.com/health/side-planks/) position. Go hard for 30 seconds, then rest for 10 seconds. Pro tip: Wanna switch things up? Start in a [low lunge](https://greatist.com/health/stationary-lunges/) with your hands on the floor, then bounce to [shift your lunge](https://greatist.com/move/lunge-variations-you-need-to-know) from side to side as you “climb.” ### 4\. Plank jack ![plank jacks](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/08/GRT-Plank-Jacks.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Plank-Jacks.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** Start in a [plank](https://greatist.com/fitness/forearm-plank/) with ankles together. Be sure your body is in a straight line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal [jumping jacks](https://greatist.com/health/jumping-jacks/). Perform plank jacks for 10–20 seconds before resting for 10 seconds. Pro tip: Keeping your core engaged and your back straight will prevent a lower back injury. ### 5\. Russian twist ![russian twists](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-1.02.RussianTwists.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.02.RussianTwists.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor. Cross arms in front of your chest or clasp 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. Pro tip: Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level \or\ tap it on the floor with each twist. If you don’t have weights, you can use household items like water bottles or canned goods instead. ### 6\. Jumping jack ![jumping jacks](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/08/GRT-Jumping-Jacks.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Jumping-Jacks.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak How to do it: Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you [jump](https://greatist.com/discover/best-jump-rope/) up and land with feet together. Repeat\! Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest. ### 7\. Kettlebell swing ![kettlebell swing](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-1.07.KettlebellSwing.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-1.07.KettlebellSwing.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak Equipment: 1 [kettlebell](https://greatist.com/health/best-kettlebells/) **How to do it:** Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into 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. (Aim for chest height.) Remember to keep squeezing your glutes and core\! When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat. Complete 20 seconds of [kettlebell swings](https://greatist.com/fitness/kettlebell-exercises-cardio-moves-that-arent-just-swings/) followed by 60 seconds of rest. Pro tip: Form is everything. Check out our detailed guide to [nailing the kettlebell swing](https://greatist.com/move/how-to-do-the-perfect-kettlebell-swing). ### 8\. Squat with overhead press ![squat with overhead press](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/01/squat.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fsquat.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak Equipment: 2 [dumbbells](https://greatist.com/discover/product-best-dumbbells/) or kettlebells **How to do it:** Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips. [Squat](https://greatist.com/fitness/chair-squats/) like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an [overhead press](https://greatist.com/move/how-to-do-the-perfect-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. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.) Pro tip: Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press. ### 9\. Bent-over row ![dumbbell row](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/08/GRT-1.13.-Two-Arm-DB-Row.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-1.13.-Two-Arm-DB-Row.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak Equipment: 2 dumbbells or [kettlebells](https://greatist.com/fitness/22-kick-ass-kettlebell-exercises) **How to do it:** Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat. Pull the weights up while keeping 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. (That’s a beginner set — bump up the active time as you get stronger.) ### 10\. High-to-low plank ![plank up](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/08/GRT-Plank-Up.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F08%2FGRT-Plank-Up.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** Start in a [high plank](https://greatist.com/fitness/core-workout-plank-variation-routine/). Place one forearm on the floor, then the other, so you’re in a [low plank](https://greatist.com/fitness/forearm-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. ### 11\. Jump squat ![jump squat](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-2.6.-Jump-Squats.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F09%2FGRT-2.6.-Jump-Squats.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** 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](https://greatist.com/move/banded-squats/) followed by 30 seconds of rest. (You earned it!) ### 12\. Jumping lunge ![jumping lunges](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/05/2.8.JumpingLunges-1.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F05%2F2.8.JumpingLunges-1.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** Stand up with feet together and knees soft. [Jump](https://greatist.com/fitness/box-jumps-exercise/) 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. ### 13\. High knees ![high knees](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/01/high-knees.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fhigh-knees.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out\! Do as many [high knees](https://greatist.com/move/leg-workout-the-best-moves-for-inner-and-outer-thighs/) as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set. ### 14\. Walkout ![walkout](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/01/walkout.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F01%2Fwalkout.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** 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. Intermediate peeps? Up it to 30 or 45 seconds before resting. Pro tip: The farther you walk, the more you’ll light up your [core](https://greatist.com/move/best-bodyweight-exercises-abs) and [shoulders](https://greatist.com/health/bodyweight-workout-for-shoulders). ### 15\. Skater ![side skaters](https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-2.03.SideSkaters.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2020%2F06%2FGRT-2.03.SideSkaters.gif&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Image by Dima Bazak **How to do it:** 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 left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides. Reminder: Keep your arms movin’ like the speedy little [skater](https://greatist.com/fitness/agility-exercises-to-improve-coordination/) you are\! Do as many as you can in 20–30 seconds, then rest for 10 seconds. ## [So, can I combine HIIT with my weights routine?]() Variety is the spice of life — and your workouts. HIIT routines can incorporate [bodyweight](https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere) movements, [TRX training](https://greatist.com/fitness/effective-TRX-exercises), [running](https://greatist.com/fitness/30-convincing-reasons-start-running-now), and weights. Just remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT \is\ already intense, after all. ## [Your at-home HIIT plan]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhiit-exercises-at-home&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F498370-Cant-Hit-the-Gym-Try-These-15-HIIT-Exercises-at-Home-1296x1277-Body.jpg&description=15%20HIIT%20Workouts%20at%20Home%3A%20Get%20Fit%20with%20These%20Killer%20Moves "Share on Pinterest") Design by Maya Chastain HIIT is meant to be a hella short [cardio routine](https://greatist.com/health/how-much-cardio-to-lose-weight/) 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](https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1). So try an easy walk, [bike ride](https://greatist.com/fitness/riding-spin-bike-or-riding-bike-outdoors#1), or [yoga flow](https://greatist.com/fitness/yoga-videos-relaxing-flow-to-beat-sunday-scaries/) 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!). ### HIIT me with your best shot: A sample plan 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. (And remember, you can adjust the times as needed.) 1. Jump squat 2. Push-up 3. High knees 4. Mountain climber 5. High-to-low plank 6. Burpee ## [tl;dr]() It’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn. Start with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval. P.S. It’s always a good idea to check in with your doc before beginning a new workout regimen. 3 sourcescollapsed - García-Pinillos, et al. (2019). Effects of 12-week concurrent high-intensity interval strength and endurance training program on physical performance in healthy older people. <https://journals.lww.com/nsca-jscr/Abstract/2019/05000/Effects_of_12_Week_Concurrent_High_Intensity.34.aspx> - Weston KS, et al. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. <https://bjsm.bmj.com/content/bjsports/48/16/1227.full.pdf> - Wewege M, et al. (2017). The effects of high‐intensity interval training vs. moderate‐intensity continuous training on body composition in overweight and obese adults: A systematic review and meta‐analysis. <https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12532> [FEEDBACK:]() ![](https://i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105) Medically reviewed by [Micky Lal, MA, CSCS,RYT](https://greatist.com/reviewers/chetendeep-lal-ma-cscs) — Written by [Breanna Mona](https://greatist.com/authors/breanna-mona) — Updated on April 9, 2026 ## must reads - [This HIIT Playlist Will Get You Amped and Ready to WERK](https://greatist.com/fitness/best-hiit-playlist?utm_source=ReadNext) - [8 Interval Training Mobile Apps to Download Right Now](https://greatist.com/fitness/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext) - [Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body](https://greatist.com/fitness/home-workout?utm_source=ReadNext) - [Why Does My Side Hurt When I Run? Causes and Prevention Tips](https://greatist.com/health/why-does-my-side-hurt-when-i-run?utm_source=ReadNext) - [Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength](https://greatist.com/fitness/rucking-benefits?utm_source=ReadNext) ### Read this next - [This HIIT Playlist Will Get You Amped and Ready to WERK](https://greatist.com/fitness/best-hiit-playlist?utm_source=ReadNext) [Need some motivating jams to keep the energy high during your next HIIT workout? Check out this ideal 15-track playlist which will keep you sweating…](https://greatist.com/fitness/best-hiit-playlist?utm_source=ReadNext) [READ MORE](https://greatist.com/fitness/best-hiit-playlist?utm_source=ReadNext) - [8 Interval Training Mobile Apps to Download Right Now](https://greatist.com/fitness/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext) [Interval training is super effective for fat burning and muscle building. Here are some apps that can help.](https://greatist.com/fitness/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext) [READ MORE](https://greatist.com/fitness/10-interval-training-mobile-apps-download-right-now?utm_source=ReadNext) - [Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body](https://greatist.com/fitness/home-workout?utm_source=ReadNext) [Stuck indoors? Us too. That's why we put together this home workout roundup, including exercises for each major part of your body: arms, core, glutes…](https://greatist.com/fitness/home-workout?utm_source=ReadNext) [READ MORE](https://greatist.com/fitness/home-workout?utm_source=ReadNext) - [Why Does My Side Hurt When I Run? Causes and Prevention Tips](https://greatist.com/health/why-does-my-side-hurt-when-i-run?utm_source=ReadNext) [Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably.](https://greatist.com/health/why-does-my-side-hurt-when-i-run?utm_source=ReadNext) [READ MORE](https://greatist.com/health/why-does-my-side-hurt-when-i-run?utm_source=ReadNext) - [Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength](https://greatist.com/fitness/rucking-benefits?utm_source=ReadNext) [Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance.](https://greatist.com/fitness/rucking-benefits?utm_source=ReadNext) [READ MORE](https://greatist.com/fitness/rucking-benefits?utm_source=ReadNext) - [Vegetarian Bodybuilding: 4 Tips to Build Muscle](https://greatist.com/health/vegetarian-bodybuilding?utm_source=ReadNext) [Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals.](https://greatist.com/health/vegetarian-bodybuilding?utm_source=ReadNext) [READ MORE](https://greatist.com/health/vegetarian-bodybuilding?utm_source=ReadNext) - [Text Neck Exercises: Simple Moves to Ease Digital Strain](https://greatist.com/health/text-neck-exercises?utm_source=ReadNext) [Text neck is the neck and back pain from spending too much time looking down at your phone or computer. Here are easy tips to help relieve and prevent…](https://greatist.com/health/text-neck-exercises?utm_source=ReadNext) [READ MORE](https://greatist.com/health/text-neck-exercises?utm_source=ReadNext) - [Yoga and Overweight: Health Benefits and Tips for Getting Started](https://greatist.com/health/yoga-and-overweight?utm_source=ReadNext) [Discover how yoga supports wellness and weight management, explore its key health benefits, and get practical tips for starting your yoga practice.](https://greatist.com/health/yoga-and-overweight?utm_source=ReadNext) [READ MORE](https://greatist.com/health/yoga-and-overweight?utm_source=ReadNext) - [Should I Exercise with a Phlegmy Cough? What You Need to Know](https://greatist.com/health/working-out-when-sick?utm_source=ReadNext) [Wondering “should I exercise with a phlegmy cough?” Discover when it’s safe to work out while sick and when you might need to rest and recover.](https://greatist.com/health/working-out-when-sick?utm_source=ReadNext) [READ MORE](https://greatist.com/health/working-out-when-sick?utm_source=ReadNext) - [Boost Your Bod With Eccentric Exercise](https://greatist.com/health/eccentric-lifting?utm_source=ReadNext) [Dive into the world of eccentric lifting to discover its techniques, benefits, and more\!](https://greatist.com/health/eccentric-lifting?utm_source=ReadNext) [READ MORE](https://greatist.com/health/eccentric-lifting?utm_source=ReadNext) © 2026 Greatist, a Healthline Media Company. Healthline Media is an RVO Health Company. Our content does not constitute a medical consultation. See a certified medical professional for diagnosis. 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Readable Markdown	Check out these 15 HIIT moves you can pull off at home. 1\. Push-up How to do it: Start in [high plank](https://greatist.com/health/plank-leg-raises/) position, with hands under shoulders. Drop your chest to the floor. Keeping your [abs](https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches) nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time\! Do as many [push-ups](https://greatist.com/fitness/bodyweight-push-up-variations) as possible in 30 seconds, then rest for 10 seconds. Modification: If you have a hard time doing traditional push-ups, try dropping your knees down and doing as many modified push-ups as possible. 2\. Burpee How to do it: Stand with feet hip-width apart. [Squat](https://greatist.com/fitness/how-many-calories-do-squats-burn/) and put your hands on the floor. Jump feet back so you land in a [plank](https://greatist.com/fitness/perfect-plank), then do a [push-up](https://greatist.com/fitness/how-do-perfect-push/). Jump feet toward hands, then jump as high as you can, with hands over your head. Do as many [burpees](https://greatist.com/fitness/the-lift-burpees/) as possible in 20 seconds, then rest for 10 seconds. Pro tip: Need to modify? No prob! Keep your knees on the floor for the push-up. [Burpees](https://greatist.com/fitness/how-to-do-the-perfect-burpee/) are no joke. 3\. Mountain climber How to do it: Start in a [high plank](https://greatist.com/fitness/static-holds/). Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest. Continue alternating legs. Basically, you’re running in place in a [plank](https://greatist.com/health/side-planks/) position. Go hard for 30 seconds, then rest for 10 seconds. Pro tip: Wanna switch things up? Start in a [low lunge](https://greatist.com/health/stationary-lunges/) with your hands on the floor, then bounce to [shift your lunge](https://greatist.com/move/lunge-variations-you-need-to-know) from side to side as you “climb.” 4\. Plank jack **How to do it:** Start in a [plank](https://greatist.com/fitness/forearm-plank/) with ankles together. Be sure your body is in a straight line — from head to heels! — and your abs are engaged. Jump both feet out wide, then back together. TBH, it’s like doing horizontal [jumping jacks](https://greatist.com/health/jumping-jacks/). Perform plank jacks for 10–20 seconds before resting for 10 seconds. Pro tip: Keeping your core engaged and your back straight will prevent a lower back injury. 5\. Russian twist **How to do it:** Sit with your legs straight in front of you. Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor. Cross arms in front of your chest or clasp 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. Pro tip: Hold a 5-pound weight or medicine ball to fire up your abs even more. Keep the weight at chest level \or\ tap it on the floor with each twist. If you don’t have weights, you can use household items like water bottles or canned goods instead. 6\. Jumping jack How to do it: Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you [jump](https://greatist.com/discover/best-jump-rope/) up and land with feet together. Repeat\! Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest. 7\. Kettlebell swing **How to do it:** Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into 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. (Aim for chest height.) Remember to keep squeezing your glutes and core\! When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Let the kettlebell drop back down between your thighs. Repeat. Complete 20 seconds of [kettlebell swings](https://greatist.com/fitness/kettlebell-exercises-cardio-moves-that-arent-just-swings/) followed by 60 seconds of rest. 8\. Squat with overhead press Equipment: 2 [dumbbells](https://greatist.com/discover/product-best-dumbbells/) or kettlebells **How to do it:** Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up with your hips. [Squat](https://greatist.com/fitness/chair-squats/) like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an [overhead press](https://greatist.com/move/how-to-do-the-perfect-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. (That’s an advanced set — if you’re new to the move, start with shorter intervals and build up to the full minute as you get stronger.) Pro tip: Keep your movements as fluid as possible. It’s also important to keep your abs tight to transfer the power from the squat to the press. 9\. Bent-over row **How to do it:** Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat. Pull the weights up while keeping 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. (That’s a beginner set — bump up the active time as you get stronger.) 10\. High-to-low plank **How to do it:** Start in a [high plank](https://greatist.com/fitness/core-workout-plank-variation-routine/). Place one forearm on the floor, then the other, so you’re in a [low plank](https://greatist.com/fitness/forearm-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. 11\. Jump squat **How to do it:** 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](https://greatist.com/move/banded-squats/) followed by 30 seconds of rest. (You earned it!) 12\. Jumping lunge **How to do it:** Stand up with feet together and knees soft. [Jump](https://greatist.com/fitness/box-jumps-exercise/) 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. 13\. High knees **How to do it:** Stand with feet hip-width apart. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out\! Do as many [high knees](https://greatist.com/move/leg-workout-the-best-moves-for-inner-and-outer-thighs/) as you can in 30 seconds, followed by a few seconds of rest. That’s 1 set. 14\. Walkout **How to do it:** 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. Intermediate peeps? Up it to 30 or 45 seconds before resting. Pro tip: The farther you walk, the more you’ll light up your [core](https://greatist.com/move/best-bodyweight-exercises-abs) and [shoulders](https://greatist.com/health/bodyweight-workout-for-shoulders). 15\. Skater **How to do it:** 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 left foot behind right leg. Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Continue alternating sides. Reminder: Keep your arms movin’ like the speedy little [skater](https://greatist.com/fitness/agility-exercises-to-improve-coordination/) you are\! Do as many as you can in 20–30 seconds, then rest for 10 seconds. Variety is the spice of life — and your workouts. HIIT routines can incorporate [bodyweight](https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere) movements, [TRX training](https://greatist.com/fitness/effective-TRX-exercises), [running](https://greatist.com/fitness/30-convincing-reasons-start-running-now), and weights. Just remember to keep safety first. Start with lighter weights than you’d use in other workout routines. HIIT \is\ already intense, after all. HIIT is meant to be a hella short [cardio routine](https://greatist.com/health/how-much-cardio-to-lose-weight/) 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](https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1). So try an easy walk, [bike ride](https://greatist.com/fitness/riding-spin-bike-or-riding-bike-outdoors#1), or [yoga flow](https://greatist.com/fitness/yoga-videos-relaxing-flow-to-beat-sunday-scaries/) 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!). HIIT me with your best shot: A sample plan 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. (And remember, you can adjust the times as needed.) 1. Jump squat 2. Push-up 3. High knees 4. Mountain climber 5. High-to-low plank 6. Burpee It’s easy to incorporate HIIT into your workouts at home. Mix up your moves often to ensure a total-body burn. Start with an easier HIIT ratio — maybe 20 seconds of effort followed by 10 seconds of rest — if you’re trying HIIT at home for the first time. As you improve, work to squeeze in even more reps per interval. P.S. It’s always a good idea to check in with your doc before beginning a new workout regimen.
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