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Quick & Easy At-Home HIIT Exercises When You Can’t Make It to the Gym

March 30, 2020

Is the quarantine putting a damper on your workout routine? Yeah, we feel you. If your gym is closed temporarily or you’re stuck at home, we’ve put together a quick & easy at-home HIIT exercises to keep you in shape. 


The HIIT Exercises Breakdown

HIIT stands for High-Intensity Interval Training.

What’s so great about HIIT? Typically, the quick bursts of intense exercises burn more calories in a shorter amount of time. You’ll get all the sweat in half the time. You don’t need to commit to more than 30 minutes of at-home HIIT exercises. That way, you can get back to working from home Netflix binging in no time at all. Plus, some studies have shown that it can boost your metabolism and increase your strength.

These exercises are all bodyweight based, so you won’t need any equipment. For a more advanced workout, we’ll also give you modifications for some of the exercises so you can incorporate equipment if you want to.

While other types of exercise typically count reps, HIIT focuses on brief bursts of activity followed by small rest periods. For each of these moves, do as many as you can in 45 seconds. Then, pause for 15 seconds by running in place or doing some jumping jacks. Rinse and repeat!

Centric women Cece leggings cobalt blue hiit exercises


Core HIIT Exercises

Russian Twists – Start by sitting on the floor. Then, pull your body into a “v” position, with your legs parallel to the floor. Then, twist your torso from side to side, engaging and isolating your core muscles.

– To increase the burn, try holding a kettlebell while you do the twist. If you don’t have any, you could probably find something (i.e. a laundry detergent container)

Plank Knee-to-Elbow – Get into plank position and keep your core flat and engaged. Pull your knee to your elbow, alternating sides.

–  Ankle weights are a great way to add a little intensity to this move. Make sure you go nice and slow to isolate your core muscles

Side Plank Taps – Start by getting into plank position. Then, roll onto one side and place your opposite hand on your hip for balance. Then, alternate tapping your top leg behind and in front of your bottom leg.

– Instead of placing your opposite hand on your hip, you can incorporate extra weight and core balance training by extending your arm above your hip while holding a kettlebell and performing these reps


Lower Body

Reverse Lunges 

– At the end of this move, you can add in a curl or shoulder press with a dumbbell or kettlebell to work your arms at the same time

Jump Squats 

– Use both hands to incorporate a kettlebell to increase the intensity of your squat moves

Mountain Climbers

– To take the mountain climbers to the next level, try modifying them to the cross-body mountain climber to target those obliques 


Upper Body

Incline Push Up – Place your feet on the ground and your hands on a higher level steady surface, like a stack of books or a couple of paint cans to get the incline that you need for these push-ups. They’re like regular pushups – but better. 

– This move can be tricky because it works your core and upper body at the same time. If you need to, try putting your knees on the floor to ease into the move as you build up your strength

Burpee with Push Up 

– If you’re looking to get more upper body burn from this move, you can do an extra dumbbell row right after your pushup in this move.

Tricep Dips – All you’ll need is the couch for this move. Start in a sitting position on the edge of the couch, then slowly move just off the edge. Place your arms facing forward on the edge of the couch and dip your lower body towards the floor. Raise yourself back up to couch level (without sitting down), and do it again.

– Want to amp up this challenge? Try crossing one of your legs over the other as you complete the dip to increase the intensity.


Working out at home doesn’t have to be complicated. And you don’t need any fancy equipment to get a good sweat in. Maybe you should take a break from quarantine and chill, and get your butt moving with these sweat-inducing HIIT exercises. It’ll make that tub of cookie dough taste that much sweeter.

Ryan H


Ryan Hoang is a former fitness trainer, fashion entrepreneur, and creative force behind the modern activewear brand Centric. As a fitness enthusiast and apparel industry professional, he always strives to design and create high performance athletic apparel without compromising fashion for function. When he is not busy working on Centric, you will find him at the gym sweating it out or in the kitchen trying out new recipes.