4 HIIT Workouts To Try At Home For Amazing Results

What’s one the best workouts that gets your heart pumping and metabolism revving? You know it’s one of our favorites ~ high-intensity interval training or HIIT! Chances are you’ve jumped in with all-time faves like HIITy Bitty Bikini, Beach Bombshell HIIT, and Tone HIIT Up. And the good news: we’ve got sooo many more at-home HIIT workouts right in your Tone It Up app! PS the app is FREE for the next few weeks for new members to help you stay healthy and happy at home! Download it here: App Store; Google Play 

The goal of a HIIT workout: pu-pu-pushhh it to all-out effort for just a brief period of time! And then rest for a bit before you do it again…and again! The beauty of this type of cardio workout is that there are SO MANY ways to switch it up, which means you’ll never get bored! And each and every style of HIIT workout keeps the results comin’ ~ boosting your VO2 max, your endurance, and even your strength! 

To spark your motivation to get moving and max out your HIIT options, we’re laying out 4 styles that switch it up for you! Then head over to your TIU app to try ‘em! Let’s do this TIU team! 

4 HIIT Workout Styles To Get Serious Results


Consider this the OG of HIIT workouts! It means you do an exercise ~ think squat jumps or mountain climbers ~ for 20 seconds. Then you rest for 10 seconds and repeat for 8 rounds. That’s 4 minutes total! 

You’ll see LOTS of variations of this true Tabata timing, though. We might do 30 second on and 15 seconds off, or 40 seconds on, 20 seconds off. Or, we might alternate between two moves, doing each one just 4 times. Any of these work-to-rest ratios will improve your fitness and kick up your cardio! And you can also choose to hop on the elliptical, treadmill, or bike for this!

Try It In Your TIU app: Tabata Tone with Kat


EMOM stands for Every Minute on the Minute! How it works: You do a set number of reps of an exercise (or a few exercises) in a span of 60 seconds. However much time you have left in your 60 seconds after you finish those reps is your rest time! For example, let’s say your EMOM workout includes 10 squats to presses and 5 jump squats. You finish both of those in 40 seconds. Then, you have 20 seconds before you repeat again. 

You can also make an EMOM workout a little longer. For instance, let’s say you’re going to row 250 meters, do 10 burpees and 5 sit-ups. You have 2 minutes to complete this and then whatever time you have left in those 2 minute is your rest time, before you repeat from the row! And just like that you have endless ways to keep switching things up!

Try It In Your TIU app: Kettle Sculpt with Stef & Chyna 

Superset HIIT

You might have heard of a “superset” when it comes to strength. It means you alternate two exercises in one set ~ and that same idea applies to a superset HIIT workout. You take two exercises, alternating them for a set amount of time. For example, kettlebell swings and planks. You’ll do 20 seconds of swings, followed by 20 seconds of a plank hold. Or go for 20 seconds of jump squats, followed by 20 seconds of shoulder taps. Both of these alternate lower and upper body moves so one muscle group gets a break while you work the other, but you continue to spike that heart rate. 

Try It In Your TIU app: Super Sculpt Moves with K&K   


Another acronym for ya, this one stands for As Many Rounds as Possible. This type of HIIT workout involves choosing a few exercises with designated reps and going through them for as many rounds as possible until the specified time is up. Here’s an example: In 5 minutes, do 10 reverse lunges, 10 drop squats, 10 shoulder taps, and 10 V-ups. When you finish those V-ups, take it back to the top and keep going through. You can choose any number of moves, reps, and total workout time! Most importantly: have fun with it!!

Keep an eye on your TIU app…We’ve got sooo many more HIIT workouts coming for you! 

Try our fave HIIT workouts FREE for the next few weeks in the Tone It Up app! They’re fun, effective, and perfect to do at home!

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