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September 22, 2020 2 min read

High-Intensity Interval Training is one of the best types of workouts you can do. Since so many people are currently working out at home, HIIT workouts have become increasingly popular, mainly because they’re easy to do at home. A HIIT workout essentially combines various exercises into a short amount of time. This is not only challenging, but it’s also great for those who only have a short amount of time to spare for regular exercise. Keep reading to learn about some HIIIT cardio workouts you can do at home to burn fat and build muscle.

Workout #1: Cardio Machine

The first HIIT cardio workout you can try might be the one you are most familiar with. You can do this type of HIIT workout on either a treadmill, a home stationary bike, or a rowing machine. The key to doing a HIIT workout on a cardio machine is to figure out when you will increase your pace and when you will bring it back down again. Going faster on your cardio machine in small spurts over the course of a long workout session is a great way to tone your body.

Workout #2: Dumbbells

You can also incorporate dumbbells into your HIIT cardio workout. To do this, you will want to choose some exercises that work well with dumbbells. Some great options include:

  • Dumbbell bench press
  • Dumbbell deadlift
  • Burpee over dumbbell
  • Goblet squats
  • Renegade rows
  • Clean and press
  • Kettlebell swings

When you use dumbbells for a HIIT workout, set a time limit for how long you will rest between sets. You should usually rest for around a minute. Since you will likely complete a lot of reps, you can opt for a lower dumbbell weight when you are doing these exercises as well.

Workout #3: No Equipment

The final HIIT cardio workout you can do at home is one with no equipment at all. Like a HIIT workout with dumbbells, you will want to choose a handful of exercises and establish a set and rep structure with limited rest between each set. Some great exercises include:

  • Squat jumps
  • Reverse crunches
  • Toe touches
  • Burpees
  • Planks
  • Star jumps
  • Push-ups
  • Side lunges

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