Powerful 16 Minute HIIT Workout At Home

The workout isn't all about weight loss and looking great––though that's a positive thing. What we want to emphasize here is that, for a few main

The workout isn't all about weight loss and looking great––though that's a positive thing. What we want to emphasize here is that, for a few main reasons, you should make movement a part of your everyday life: being safe, feeling energized, and improving your mood.

That being said, it isn't easy for anyone to add a workout to your already busy day. Some of us juggle work and education, some attempt to control children's schedules, and some of us race from job number one right to job number two. We recommend focussing on doing a HIIT workout at home at least four days a week to enjoy the benefits of working out. And you're in luck because 8fit makes this easy––all workouts can be completed in 20 minutes or less anywhere, anywhere.

Need to know more? Here's what you need to know on HIIT School.

Try this HIIT exercise now at home

Do each pair of exercises twice before resting for 30 seconds and move on to the next pair for this HIIT workout at home. For each exercise complete as many reps as possible without sacrificing form.

Buck Jumping (30 seconds)

1. Stand with feet under hips
2. Place hands on the floor under your shoulders
3. Engage your heart, bring your feet up to the glutes
4. Place your feet down, explode for a jump, hands behind your head.

Skater Cardio (20 seconds)

1. Start a squat, traverse the left leg at an angle
2. Drop your left fingertips to the table, keep your spine and neck straight
3. Jump left, land on your left foot with your right leg crossed behind and your right on the floor
4. Alternate sides for Reps or Time

Remember To REST for 30 seconds

Planking with Ankle Taps (20 seconds)

1. Start in position for the plank
2. Tense through muscle to form a straight line all the way from head to heel
3. Engage the abs, raise the hips down to the place of the dog.
4. Tap the left ankle on your right hand and switch back to the board location
5. Repeat with the hips raised, tap left hand to the right ankle

Remember To REST for 30 seconds

Berlin Jumping (30 seconds)

1. Stand with feet under hips
2. Jump up, knee to the chest (tuck jump)
3. Land in a squat, put your hands on the board, crawl out to plank
4. Crawl your hands back to your feet, stand up and be able to run again

Frog Plank (20 seconds)

1. Start with your shoulder over your wrists, your toes curled underneath
2. Look ahead and raise the knees to the feet.
3. Push through the thighs, hug the heart to get back on the plank

Remember To REST for 30 seconds

Power Jacks (30 seconds)

1. Stand with feet under hips
2. Slide your feet apart, put your hands behind your back
3. Jump your feet together, bring off your elbows with force
4. Rapid push for specified time or reps

Supine Abductor Training (20 seconds)

1. Start seated with extended legs
2. Lower your forearms to the table, palms down, fingertips up to your toes
3. Lift straight legs off the floor, with flexed feet
4. Close and open the legs, repeat for reps or time

Remember To REST for 30 seconds

Jumping Twist (30 seconds)

1. Stand with feet under hips, hands up by the chest, elbows wide
2. Hop by turning the legs, arms the other way around
3. Count two twists as replay

Planking Jacks (20 seconds)

1. Go to the plank with your hands on the surface, your toes curled underneath
2. Tighten each muscle to keep your body straight from head to heel
3. Hold your core engaged, spring your feet far apart then back together

Remember To REST for 30 seconds

Punching and Running (30 seconds)

1. Stand straight with feet under hips
2. Make two fists and bring hands to cheeks
3. Run in place and punch forward simultaneously

Push-up with Taps (20 seconds)

1. Start in plank position
2. Tense each muscle to form a straight line between the head and the heels
3. Lower chest with elbows close to the body to reach the floor
4. Extend your arms to move your body back to the starting point
5. Tap left hand to left shoulder, left shoulder to right