Top 10 Quick At-Home HIIT Workouts for Busy Schedules: A Remix Fitness Guide

Mar 18

Written By Musa R

Life is busy with work, family, and daily tasks, leaving little time for a full gym session. At Remix Fitness, we know how important it is to fit exercise into your day without sacrificing your schedule. High-Intensity Interval Training (HIIT) gives you a way to work hard and burn calories quickly by mixing short bursts of intense effort with brief rest periods. In this article, we present 10 routines you can do at home with minimal equipment, along with tips on exercise safety and nutrition.

What Is HIIT and How It Works

HIIT involves short periods of high-intensity movement followed by recovery time. This method raises your heart rate quickly and keeps it elevated after you finish exercising because of the afterburn effect. Originally used in sprint training for elite athletes, HIIT now serves people from all walks of life since the intensity can be adjusted to suit different fitness levels. Research shows that HIIT may help improve cardiovascular health, increase insulin sensitivity, and boost overall fitness. With many routines relying on bodyweight exercises, you do not need much space or expensive equipment to get started.

Equipment and Safety Tips

One advantage of HIIT is its simplicity. You can get a great workout using just your body weight, a mat, or a pair of dumbbells. Some of our clients like to add equipment such as rowing machines, air or spin bikes, or treadmills with interval settings when available. Begin any HIIT session with a 3–5 minute warm-up to prepare your muscles and joints. Keeping good form minimizes the risk of injury. If you are new to intense workouts or have any health concerns, modify the movements and build up your strength gradually. Listen to your body, and if you feel pain or discomfort, take a break.

10 Quick At-Home HIIT Workouts

Below are 10 routines that target different muscle groups and raise your heart rate in a short amount of time. Each workout is simple to follow and can be adjusted based on your current level.

1. Squat & Jump Routine

Time: 20 seconds of exercise, 10 seconds of rest for a total of 4 minutes.
Instructions: Begin with steady bodyweight squats. After several rounds, switch to jump squats to increase intensity. For less impact, skip the jump.
Form Tips: Keep your chest up, avoid letting your knees go past your toes, and keep your core engaged.
Why It Works: This exercise targets your legs and glutes while raising your heart rate quickly.

2. Mountain Climbers and Plank Jacks

Time: Alternate 30 seconds of mountain climbers with 30 seconds of plank jacks for 5 rounds.
Instructions: Start in a high plank position. For mountain climbers, drive your knees toward your chest quickly. Transition into plank jacks by jumping your feet apart and together.
Form Tips: Maintain a flat back and keep your hips steady.
Why It Works: This routine works your core and upper body while increasing your heart rate.

3. Full-Body Burpees Variation

Time: 15 seconds of full burpees followed by 15 seconds of a modified version (skip the push-up), repeated for 6 minutes.
Instructions: Start standing, drop into a squat, kick your legs back into a plank, return to a squat, and jump up. Alternate between full and modified burpees.
Form Tips: Keep a steady pace and use modifications if needed.
Why It Works: This exercise works several muscle groups at once, building strength and stamina in a short session.

4. High Knees and Butt Kicks

Time: 30 seconds of high knees followed by 30 seconds of butt kicks, repeated for 5 cycles.
Instructions: Run in place, lifting your knees high during the high knees phase, then switch to kicking your glutes during the butt kicks.
Form Tips: Stand upright and breathe steadily.
Why It Works: This routine targets the lower body and helps raise your heart rate quickly.

5. Lunge Jumps with Static Lunges

Time: 20 seconds of lunge jumps followed by 20 seconds of holding a lunge (switch legs halfway), for a total of 4 minutes.
Instructions: Start with a forward lunge jump and land in a lunge position. Hold the lunge before switching legs.
Form Tips: Keep your front knee in line with your ankle and your back straight.
Why It Works: This exercise builds leg strength and speed with both explosive and controlled movements.

6. Side-to-Side Skater Hops

Time: 30 seconds of lateral hops with 15 seconds of rest, repeated for 5 rounds.
Instructions: Jump side to side, landing softly on each foot in turn, like a skater.
Form Tips: Keep your body low and distribute your weight evenly.
Why It Works: This exercise increases coordination and quickness while giving you a solid cardiovascular session.

7. Push-Up and Plank Combo

Time: 20 seconds of push-ups followed by 20 seconds of a plank hold, repeated for 5 minutes.
Instructions: Do standard push-ups, then move directly into a plank. Maintain a steady rhythm throughout.
Form Tips: Keep your elbows close to your body and maintain a straight line from head to heels.
Why It Works: This routine builds upper body strength and works your core at the same time.

8. Frog Jumps with Squat Holds

Time: 25 seconds of frog jumps, then 15 seconds of holding a squat, repeated for 5 minutes.
Instructions: Start in a deep squat, jump upward, and land back in the squat position, holding briefly.
Form Tips: Keep your knees aligned with your feet and focus on stability.
Why It Works: This exercise combines explosive movement with endurance to target your leg muscles.

9. Quick Side Shuffles

Time: 30 seconds of side shuffles followed by 15 seconds of rest, repeated for 6 rounds.
Instructions: Shuffle quickly from one side to the other, keeping your feet moving.
Form Tips: Maintain a slight bend in your knees and keep your center low.
Why It Works: This routine increases agility and raises your heart rate with fast lateral movements.

10. Plank-to-Stand Transitions

Time: 20 seconds of alternating between a plank and a standing position, with 10 seconds of rest, repeated for 5 minutes.
Instructions: Start in a plank, push up into a standing position, and quickly return to the plank.
Form Tips: Perform each movement deliberately and focus on engaging your core.
Why It Works: This exercise targets overall strength and stability by working your core and other major muscles.

Fueling Your HIIT Sessions

Eating the right foods before and after a workout plays an important role in your performance. A few hours before your HIIT session, have a meal that combines carbohydrates and protein. For instance, whole-grain toast with a light spread of peanut butter and fruit can give you steady energy without feeling heavy.

During your workout, sip water to stay hydrated. It is best to avoid snacking at this time so you can focus fully on your exercises.

After your session, opt for a light meal or snack that includes both carbohydrates and protein. Options like whole-grain cereal with fruit and a milk alternative or whole-wheat crackers with cheese and fruit help replace lost energy and support muscle repair. If you need personalized advice, our registered dietitians are here to help with individual meal plans.

In-Person Class Options

While these at-home routines fit a busy schedule, you might sometimes prefer a change of pace. At Remix Fitness, we offer in-person classes alongside live-streamed and on-demand sessions from our studio in Horsham and Plymouth Meeting. Joining one of our group sessions gives you the chance to receive guidance from our experienced trainers and add variety to your exercise routine. This option shows there are several ways to fit exercise into your day, depending on your plans.

Wrapping Up

Fitting a solid workout into a busy day is possible with these HIIT routines. They cover different exercises that work multiple muscle groups and keep your heart rate up during short sessions. Along with proper nutrition and the option to join one of our classes for variety, it is easier to maintain a regular exercise habit.

Try these routines at your own pace and use a printed checklist to keep track of your sessions and progress. We offer a free downloadable checklist to help you follow along with the routines and key tips on safe practice.

No matter how packed your schedule is, these workouts provide a practical way to stay active and build strength. Start today and find the routine that fits best with your everyday life.

Musa R