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At Home HIIT Workout

By Meagan Russell
In Center Block
Jan 1st, 2022

Certified personal trainer, Asja Jordan, leads us through a High Intensity Interval Training (HIIT) workout that can be performed right in the comfort of our homes! This selection of exercises is not only meant to help improve cardiovascular health and muscular endurance but coordination as well.

Hight Intensity Interval Training (HIIT) is a form of interval training that entails short, intense bursts of effort followed by short recovery periods. HIIT is an effective way to keep your heart rate high, improve anaerobic and aerobic fitness, and burn calories within a short amount of time. The shorter duration and use of minimal equipment is what makes this style of exercise appealing to many.

For optimal results, perform each exercise for :30 seconds immediately followed by :30 seconds of rest for a total of 5 rounds to equal 20 minutes of exercise.


A) Stand with feet shoulder-width apart.

B) Bend at the hips and knees until in a squat position with torso forward and hips back and in line with knees.

C) Jump up explosively and land back into squat position to continue movement.

Modification: If knee pain persists in jumping movements, simply remove the jump and perform a regular body weight squat. 


A) Start by placing both knees on the ground.

B) Step the right foot forward into a lunge.

C) Step the left foot forward and remain in a squat-like position so you can step the right knee back to the starting position.

D) Perform the same movement on the other side with the left foot and knee.

Modification: If you would like to avoid placing pressure in the kneeling position, simply perform a reverse or walking lunge variation instead.


A) Sit on the floor with your feet planted in front of you placing the hands behind your hips and point the fingertips towards your body.

B) Lift your hips in the air to obtain a parallel position by contracting the core.

C) Bring your right hand up while simultaneously lifting the opposite leg to touch your left toes.

D) Return to elevated position and switch sides.

Modification: If you struggle with balance in this movement, simply remove the lifting of the arm/hand and remain lifting the legs until you feel more confident lifting the arms.


A) Begin on all fours in forearm plank position. Keep lower core engaged by avoiding any arch in the lower back.

B) Push up onto one hand, placing it where your elbow previously was. 

C) Push up onto the other hand so you come to a full push-up position. 

D) Lower back down to your elbows one arm at a time and repeat with alternating arms to ensure you work both sides equally.

Modification: If this movement is too difficult, place your knees on the ground and perform the movement the same way you would with legs extended.