No Excuses Workout: The HIIT Workout You Can Do at Home

Workouts for Killer Body you can do in living room. Try These full body high intensity interval training exercises for weight loss.

Staying active is what I love to do. I am on a mission to be a 90 year old fit grandma. This means that although I’m not perfect being healthy; staying active is apart of everyday life. I enjoy running races, but after signing up for a few obstacle races I needed to switch things up a bit with a no excuse workout. Enter in the HIIT Workout.

There are a few websites that I love. Fitness Blender has a great variety of HIIT workouts along with others such as yoga, kickboxing, etc. You can choose your level of fitness and which areas you would love to work on. Fitness Blender is completely FREE which I love.

Lifting weights is another great way to get in your workout. It is important to add weights with your cardio. Lifting free weights is an integral part of most strength training programs. They can be used to develop the various different elements of strength. On Jen Reviews, there are 20+ dumbbell exercises for a full body workout. This site also has tons of other sports training articles to help you get ready for that next race.

The other website I love is They have some intense HIIT workouts which I love. Both websites come out with new workouts frequently. I bored so easily. So this is a must for me. When I started following it back in 2014 it was free. However, now you can get a subscription or buy videos. I know you’re asking, “So why HIIT workouts?” Let me tell you.

Workouts for Killer Body you can do in living room. Try These full body high intensity interval training exercises for weight loss.

Research shows that you don’t have to work out very long to burn fat and build lean muscle, you just need to work out very hard. According to be BodyRock.Tv, “Our workouts mostly consist of 12-minute, high-intensity, interval bodyweight routines,” Light says. “These types of workouts are great for burning fat, boosting metabolism, increasing strength and agility, and overall conditioning.”

Quick note about HIIT workouts: In order for it to really genuinely qualify as high-intensity interval training, the work you put in has to be really intense. Like on a scale of 1 to 10 of perceived exertion, you’re at a 9 every time. Which means the rest parts of this workout are super important—adequate rest is the key to being able to push yourself hard as hell during the work. If you’re a beginner, change the ratio of work to rest so that you’re working for shorter and resting for longer.

Here are a couple routines from both of my favorite sites. Please note that you should always consult with a doctor before starting a new routine. I’m not a doctor, these are just a few HIIT Workouts that I love.

#1. HIIT Cardio and Butt and Thigh Workout – HIIT and Strength by Fitness Blender

Warm Up: (5 Minutes; 30 Seconds Each) – Boxer Shuffle – Butt Kicker Swings – Toe Touch Circles – Good Morning Fly  – Kick & Twist – Other side – Lunges – Squats – Side Steps + Pulls – High Knee Kicks – Up & Out Jacks – Squat Jump Combo

HIIT: (5 Minutes; 20 On, 10 Off; 2 Sets Each) – 3 Switchfoot Jumps + Side Lunge – 3 Hops + Down – Plank Jack Spider Hops – 2 Runners + 2 Sumo Squat jumps – 3 Squat Jacks + Kick

Strength: (2 Sets of 10 Each) – Narrow + Wide Squat + Side Leg Lift (I am using 12 lbs per hand) – Deadlift (I am using 28 lbs per hand) – Squat to Lunge (I am using 8 lbs per hand) – Bridge (I am using 20 lbs total) – Side Lunge + Calf Raise in Middle (I am using 12 lbs per hand) – Squat Steps Forward + Inside Thigh Lift (I am using 8 lbs per hand)

Cool Down & Stretch

#2. BodyRock HiitMax | Workout 1 – Full Body Skipping

Warm Up

Isn’t included in this workout. You could do the one above.

HIIT: (5 Minutes; 20 On, 10 Off)

  • Skipping
  • Squat Jumps (jump on the in)
  • Skipping
  • Clean & Press
  • Skipping
  • High Knees & 4 Switch Lunges
  • Skipping
  • Lunge & Press – Left Only
  • Skipping
  • Lunge & Press – Right Only
  • Skipping
  • In & Out Wide Leg Mountain Climber
  • Skipping
  • Surfers & Burpees
  • Skipping
  • Tricep Dips & Tuck
  • Skipping
  • Left: Step Up & Kick Out
  • Skipping
  • Right: Step Up & Kick Out
  • Skipping
  • Opposite Shoulder, Lift, Squat & Press & Push Up
  • Dumbbell Swings

Cool Down & Stretch

#3: Free Weight Full Body

  • Dumbbell Squat Press and Clean 3 sets of 12 reps
  • Squats 3 sets of 10 reps
  • Deadlifts 4 sets of 8 reps
  • Bentover Row 4 sets of 8 reps
  • Bench Press 4 sets of 10 reps
  • Shoulder Press 3 sets of 10 reps

Workouts for Killer Body you can do in living room. Try These full body high intensity interval training exercises for weight loss.

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