Woman at home squatting

From Sharp Health News, a publication of Sharp HealthCare

High-intensity interval training, commonly called HIIT, combines weights and cardio for short bursts of intensity. These workouts are versatile, can be done in the comfort of your own home, and help to build muscle, burn calories and boost your heart rate.

How to start HIIT:

  • Build your own gym. Consider buying secondhand things like dumbbells, a medicine ball, a rollout mat or kettlebells.
  • Start slow, then go. Begin doing the exercises with low or no weight and build from there. Once you feel confident that your form is correct and you have a system in place, begin to dial up the intensity by increasing weight, decreasing rest or adding more volume to an allotted period.
  • Try this full-body HIIT workout. Here’s one example — using body weights only — that requires minimal rest, submaximal exertion and lots of heart-pumping cardio. Try to do as many rounds as possible in 20 minutes.
Jumping jacks30No rest
Squats20No rest, add weight
Push-ups15No rest, done on edge of a bench, wide or narrow grip
Reverse lunges10 each legNo rest, add a jump in between
Bent-over rows12 each armNo rest, use a purse or other weight
Mountain climbers30 secondsRest as needed

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout, regardless of whether or not it’s your first time exercising, or it’s been awhile since your last time in the gym. Check out our calendar to sign up for an upcoming class.