At home
Home HIIT
Maximum effort in minimum time.
- Very hardintensity
- ~630kcal per hour
- Freebudget
- Highimpact
Is home hiit right for you?
Maximum effort in minimum time. It is a very hard-intensity, high impact activity that you can do at home, on your own. Expect to burn around 630 calories an hour, based on a 70 kg person.
Easy to pick up. You can do it without spending anything.
Why try home hiit
- Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
How to start home hiit
Try 20 seconds of work and 40 seconds of rest for 10 minutes.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
At home
Resistance band training
Build strength anywhere with a few bands.
At home
Dumbbell training at home
A proper strength workout in your living room.
At home
Exercise bike at home
Pedal while you watch, whatever the weather.
At home
Chair exercises
Gentle seated movements for strength and mobility.
At home
Desk stretches
Undo the damage of a day at your desk.
At home
Walking workout at home
Indoor steps to music when you cannot get out.
Not sure home hiit is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.