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Transform your body into your vacation body with these 15-minute HIIT workouts

hiit workout at home no equipment need burn lots of calories

“By doing HIIT workouts, I make my body build muscle and burn fat quicker than any other way.”

Imagine the rewards. Suppose you’re like most people who might be reading this right now. In that case, you could totally be over your New Year’s weight-loss goals by now if only there were a quick and easy way to do all-out high-intensity interval training workouts – even if it meant working out for just fifteen minutes at a time! This 15-minute program is designed for anyone, regardless of background or fitness level. It’s perfect for busy people, including professionals and entrepreneurs who are always on the run.

It’s easier than ever to get in shape on your own terms. Fifteen minutes is more than enough to get your heart pumping fast!

Enjoy HIIT workouts at home – no equipment needed!

Home HIIT workouts can be done from your living room, bedroom, kitchen or wherever you have a small space to work with. In this guide, we’ll show you how to do a home workout that will get your heart racing and muscles burning the fat as well as the endorphins going, so you might not even care if your cat is judging you.

HIIT workouts at home can have multiple benefits, too. They’re an efficient way to lose weight, because you’re working at a high intensity to get your cardio in. They’re also great for toning muscles.

HIIT workouts (high-intensity interval training) are the kind of workout you want to spend time and effort on. Not only because they’re time and money efficient but you get effective results in a shorter amount of time.

15 minutes HIIT workout – burn lots of calories

This HIIT workout is designed with beginner-level fitness enthusiasts in mind. There’s no equipment required for most of them, so you’ll still be able to maintain your workout routine even when you travel.

We teach you the secrets to burnWe teach you the secrets to burning fat faster than ever before. Our 15 minutes HITT workout will take just one-third of that time, thanks to our innovative, dynamic plan that constantly changes the amount of rest and exercise. You can burn as many as 200-400 more calories over 15 minutes instead of a 45-minute cardiovascular workout.

These high-intensity full-body workouts incorporate fat burning exercises like burpees, skaters and jump squats to give you your best summer body. These quick routines will blast calories faster than traditional cardio while training every muscle in the body!

It doesn’t matter if you can only do 15 minutes a day! When it comes to burning fat, you’re in luck. Thanks to HIIT workouts, your body can burn fat hours after you finish the workout.

The Killer 15 Minutes HIIT full workout video

HIIT workout for weight loss

This cardio workout has increased in popularity due to its ability to maximize calorie burn and fat loss. It involves intense bursts of exercise to elevate your heart rate, followed by 15 seconds of rest.

HIIT is great if you don’t have a lot of time. You’re able to exercise for a shorter length of time yet complete a more intense and strenuous workout. As a result, you’ll continue to burn calories for hours after the workout.

HIIT workouts involve exercising intensely for a short period, followed by a period of rest or active recovery. Because you’re alternating intense and less intense exercise, your body must use more energy (and burn more calories) to recover from the intense parts of the workout. This is why HIIT workouts improve your body’s ability to use oxygen, promoting fat burning and muscle development.

How to perform HIIT workout properly

One of the key benefits of HIIT is that the workouts can be adapted to any kind of exercise. Whether you like to run, cycle, swim, lift weights or do bodyweight exercises, you can tweak them so that they become a HIIT workout.

But what classifies as high intensity? High intensity means working as hard as you can and giving the exercise everything you’ve got for that short burst of time, say 40 seconds, then taking the intensity down for a shorter amount of time, typically 15-20 seconds. 

You might want to invest in a fitness tracker, which will allow you to watch your heart rate during a workout and also helps calculate max heart rate and heart rate zones from a few body metric details.

The ultimate HIIT workout tools

This routine should only take you around 15 minutes to complete, so it is excellent for those time-strapped individuals who want to squeeze a quick and practical session in at lunchtime or after work.

Remember that high intensity doesn’t have to mean high impact, so if your joints can’t handle jumps, you can still work to high intensity by swapping in lower impact alternatives, like swim sprints or intense cross-trainer work.

Skipping Rope/Speed Rope

speed rope is an excellent piece of kit to have at home, as it is cheap and easy to store. Keep the knees bent and legs together as you jump.

For a more significant challenge, look for weighted ropes that increase weight as your fitness improves.

revolutionary speed rope on white background great for home gym

FED – RPM Speed Rope

This revolutionary RPM rope is specially engineered with a dual bearing technology for smoother rotations and a strengthened stem to endure the most rigorous workouts.

Push up bars

Typically, people will work out in an easy place to reach from their home or office. Imagine a world where you can work out from anywhere with a simple push up bar.

Create a powerful upper body and toned abs in a few minutes. Whether you’re trying to get a solid start for the day or burn off that morning brunch, Push-Up Bars are up for all your fitness needs.

fitness gear push up bars home gym setup product photo on brown blackground

FED Push Up Bars

Elevate your workout with the power of resistance. Perform full upper-body workouts at home, in the office, or anywhere else you want. No longer need to carry around a heavy chair or be limited by space. Perfect for travel and home exercises.

Benefits of HIIT training

  • Burn fat even when you stop training
  • Build more muscle and maintain muscle mass better
  • Improves blood circulation and fights type 2 diabetes symptoms
  • No equipment needed
  • Strengthen your cardiovascular activity and boost your endurance
  • It can help prevent aging, and you will live longer
  • HIIT can burn a lot of calories in a short amount of time
  • It can help you lose fat
  • HIIT can improve oxygen consumption
  • It can reduce heart rate and blood pressure

HIIT burn fat even when you stop training

One of the most popular reasons people choose HIIT is that, through the training, you burn fat even when your training has stopped.

HIIT workouts can have a greater impact on fat loss than any other workout because of their tremendous effects on oxygen consumption. HIIT workouts have been shown to enhance your metabolism by 28 percent. This is due to something called excess post-exercise oxygen consumption (EPOC). EPOC occurs when you consume more oxygen after a workout. This is caused by lactic acid, which reduces your body’s pH balance, and the lactate from the HIIT workout raises your metabolism even more while encouraging muscle growth.

Build more muscle and maintain muscle mass better

IIt’s a fact that as you grow older, you have to be more careful with it. As you age, your metabolism slows down, and your body does not burn fat as efficiently as it did when you were younger. The good news is, HIIT workouts help older people to combat the effects of aging tremendously.

HIIT workouts also produce muscle building anabolic hormones. As such, it can be a very effective way of developing lean muscle. Surprisingly, HIIT workouts are better at building and maintaining muscle mass while losing fat than regular, sustained steady-state workouts, as prolonged exercise can result in muscle being burned up and used by the body as fuel.

Improves blood circulation

HIIT workouts have been shown to increase blood flow and blood vessel dilation for up to 12 hours after an exercise HIIT workouts have been shown to increase blood flow and blood vessel dilation for up to 12 hours after an exercise session. The effects were particularly notable with those suffering from type 2 diabetes, where blood flow improvements were noticed within or two of exercising. Researchers have noticed that those who do HIIT workouts have better-managed glucose levels than those who do not, even those who exercise with regular steady-state workouts.

No equipment needed

HIIT workout no equipment is one of the types of workouts that do not need equipment and can be done at home or away from the gym. It is a great way out for those who think they cannot afford gym facilities or don’t have the time to go to the gym.

While there are many exercises you can do without weights, it is also essential to keep in mind that specific exercises require free weights. Some exercises can be easily adapted for home use without the need for any special machines or equipment.

Boost your endurance

By pushing your heart rate and oxygen consumption during HIIT workouts. You’ll both strengthen and improve your heart and cardiovascular activity, and oxygen intake. Specifically, you will increase your body’s VO2 max, the amount of oxygen a person can use per kg of body weight. As such, your overall stamina and ability to work out. Over time you will notice that you will need less and less recovery time.

Helps to lose fat

If you’re trying to get in shape and tone up, adding HIIT workouts at home is a great way to go. Studies show that this type of workout is better than spending time on the treadmill. This is the case mainly because of the afterburn effect; one way of describing this is when your body continues to burn fat long after your workout has ended.

What to expect while performing a HIIT workout

Any exercise program will elevate your heart rate, so if you have been out of the game for a bit, always consult with your doctor before undergoing any fitness program. It is also advisable to start small and build up your endurance.

If you are just starting, your rest period may be slightly longer initially. Still, you will become more fit with consistency, allowing you to handle shorter rest periods and more intervals at a higher intensity. Expect to give maximal effort for the first few intervals.

Remember that this is your fitness journey, and everyone’s experience will be different. The most important thing is to meet yourself where you are and be consistent, so you can begin to notice your results.

A word on nutrition

The bottom line is that building muscle is an energy-consuming process, and your body is going to need the correct fuel to get you through the workout and repair and heal the muscle fibres so they can grow.

Getting nutrition right is key to fuelling your workouts and building muscle, so Keith recommends you should be aiming for around one gram of protein per pound of your body weight and 1.5 to 3 grams of carbohydrate per pound of your body weight per day.

Eating the right foods is one way of achieving this, or you can supplement your diet with all manner of protein of or protein shakes, bars and snacks, which make it easier to get the correct numbers on board. You could also try a complete meal replacement system such as MRE by RedCon1.

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