HIIT home workouts. Bodyweight Circuits. Callisthenics. Push ups. Full body exercises.

HIIT Home Workout

Welcome to our HIIT Home Workout post from guest contributor Matt Jones.  Workouts guaranteed to torch unwanted fat and keep the fitness levels up during the lockdown!


With the current situation of the Coronavirus depriving us from our beloved Gyms, it’s in our hands to ensure we don’t let all the pre gym work go to waste.

You may think you need a big array of equipment to get a decent workout in during the pandemic but that is not the case. All you need is a timer, the comfort of your own home and a hard work ethic.

Giving yourself the best chance of an optimal workout

A huge factor in the performance of your workouts is the Gym Wear you use. Ensure you are in an outfit that makes you feel comfortable. You shouldn’t have any restrictions when performing exercises, whether it be at home or bodybuilding at the gym. Otherwise the execution and effectiveness of your workout will not be living up to its full potential. You will need to wear gym apparel that allows you the freedom to move around without restrictions

There is nothing worse than performing a gruelling workout just to have the clothes you are wearing make it that much more uncomfortable. For example, trying to perform jumping squats in thick, stiff joggers is just a recipe for disaster (and chafe). Comfortability and range of movement is paramount for ensuring a safe and effective workout.

So What is HIIT?

HIIT is short for High Intensity Interval Training, and it can be worked around all manners of exercises. While this HIIT Home Workout routine will give you ideas on a bodyweight comprised HIIT workout, HIIT can also be performed while cycling, running, weight training etc. Just as long as you can incorporate the high intensity intervals combined with minimal rest periods. It is worth noting that some ways are less dangerous than others. For example, throwing down your efforts on an exercise bike is far less dangerous than doing heavy barbell squats.

Cycling. HIIT workouts. Cardiovascular training. Fat burning workouts.
5 Day Split Workout. Barbell Row. Compound exercises. Resistance training.

You will not want to be performing HIIT workouts every day as it will put strain on your muscles and joints. Recovery is vital as you may find yourself with the oh so satisfying case of the DOMS (we love to hate them but we hate to love them)

While ‘hard work’, short rests’ is the essence of HIIT, there are a few variables that can change the nature of your HIIT workout quite drastically.

Variables of HIIT

The first 2 are your work and rest periods. Working (performing the exercise) for 20 seconds and resting for 40 seconds opposed to working for 40 seconds and resting for 20 is a hell of a lot different. Shorter work periods are generally better for working on explosive power whereas longer work periods are better for endurance.

The intensity of your work periods can differ also. Although you need to be pushing hard, you also need to be able to sustain that level of effort throughout the working period. Therefore just ‘going all out’ is not the be all and end all. An easy way to calculate this is to do a test run. Test your effort level and time it, adjust time or effort level to generate consistent workout periods. Knowing your target heart rate or incorporating RPE (rate of perceived exertion) into your workouts will give you a greater understanding & higher level of control.

Another variable to consider is the type of rest you do – Will you stop completely or will you engage in an active recovery? Such as a slow pedal on a bike or on the spot jogging. These will be dependable on your fitness level or goal. The latter of the 2 options help keep the muscles warm, and flush out metabolic waste in the from of lactic acid.

So let’s get into it…

Beginners workout

If you are fairly new to working out then I would suggest giving the beginners HIIT Home Workout a go. Perform this 2-3 times a week for around 4-6 weeks to ensure your body and cardiovascular system adapts to the efforts. You can then move on and increase your volume and effort levels to suit your progression.

Exercise 1: Jumping Jack or Star jumps as some of you may know them. Keep your chest up and back straight ensuring correct posture throughout.

Perform this exercise at a ‘hard effort level’ for 20 seconds. Rest for 40 seconds and move onto exercise 2.


Exercise 2: Box Press-ups – These are like normal press-ups but you have your knees on the ground throughout the movement. Ensure back is straight with your head in alignment.

Perform this exercise for 20 seconds followed by a rest period of 40 seconds and then on to exercise 3.


Exercise 3: Bodyweight squats – Keep your chest ups, neutral back position and face forward. Place feet around shoulder width apart.

Perform this exercise for 20 seconds with. a 40 second rest period to follow.


Exercise 4: Crunches/sit-ups – Perform this exercise for 20 seconds with a 40 second rest period to follow.

HIIT home workouts. Bodyweight Circuits. Callisthenics. Push ups. Full body exercises. Star jumps. Crunches. Bodyweight squats.

That is 1 round done which should amount to 4 minutes in total. Repeat these 4 exercises 3 times round to create a total workout time of 12 minutes. This will get your heart rate up, get you breaking a sweat, burn some alrighty calories and most importantly increase your cardiovascular system which is ultimately your health and well being.

Advanced/Intermediate Workout

If you are advanced or intermediate level of fitness feel free to try the Advanced HIIT Home Workout.

Exercise 1: Press-Ups – Maintain correct form throughout.

30 seconds on/45 seconds rest to follow.


Exercise 2: Jumping Squats – Really drive up through the squat with maximum power (make sure your head is clear of the ceiling)

30 seconds on/45 seconds rest.


Exercise 3: Mountain Climbers – Correct form throughout with a solid core base.

30 seconds on/45 second rest.


Exercise 4: Burpees – I can’t stress enough the importance of strict form.

30 seconds on/45 seconds rest to follow.


Exercise 5: Sit-Ups/Crunches

30 seconds on/45 seconds rest to follow.

HIIT home workouts. Bodyweight Circuits. Callisthenics. Push ups. Full body exercises. Star jumps. Crunches. Bodyweight squats.

You can repeat this workout as many rounds as you like. I suggest trying to complete 2 rounds at first and see how you get on. Like anything, progress takes time so don’t be disheartened if you are struggling at first. Once you can go 2 rounds, due to the size of each round, try adding one exercise at a time after that. Adding a whole 5 exercise round will be too too much of a jump. Keep pushing yourself to create adaptations and progression. After just 3-4 weeks you will notice the difference in your strength & fitness there is no doubt.

Key Take Homes





Matt Jones is the owner and founder of Mass Aesthetics premium lifestyle and Gym Wear brand.

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