2 HIIT circuits to level up your home workouts

Looking for a fast, effective home workout to burn fat, boost your heart rate, and torch calories? These two full-body HIIT circuits are perfect for when you’re short on time and still want to sweat.

Whether you’re doing them after a strength session or as a standalone workout, you’ll feel energized and accomplished in under 10 minutes.

Circuit 1 - Snatches, Dumbbell swings, Curl and press, Jump lunges

• Perform each of the moves for 30 seconds

• Take a 30 seconds break once you've completed all the exercises

• Repeat 3-5 times

Full workout on Youtube: https://youtu.be/a1J_KssQFkE

Alternating dumbbell snatches

• Start with the weight between your knees, with legs slightly bent

• Imagine throwing the dumbbell up to the ceiling—but with control

• Keep the weight close to your body

Dumbbell swings

• Your forearms should be touching your legs during the start position

• Think about pushing your feet into the ground and standing up straight

• Avoid thrusting your hips forward excessively— drive from the legs, not a hip snap

Dumbbell Curl to press

• Start with the dumbbells at your side

• Curl them to your shoulders

• Press them over head

• Keep you abs tight to prevent your back for arching excessively

Bodyweight jump lunges

• From a lunge position, push yourself off the floor and land with the other leg forward

• You can do this without jumping and do normal body weight lunges

Circuit 2 - Body weight Tabata

A Tabata is a high intensity interval protocol that only lasts 4 minutes. Perfect when you're short on time. Go as fast as you can with proper form.

• Perform each of the exercises for 20 seconds

• Take 10 seconds between exercises

• Do 2 rounds

Full workout Youtube: https://youtu.be/22B9w4UZ5R8

Burpees

• From the bottom position, stand up and jump up

• Can be done with or without the push up

Jump squats

• Just like a regular body weight squat, with a little extra pizzazz at the end

• Yes, you can do regular squats if you don't want to jump

• Keep your knees aligned with your toes

• Try to lower your hips as much as you can

Push ups

• Keep your abs and glutes engaged the whole time

• Put your knees on the ground to make it easier

Mountain climbers

• Keep your shoulder right above your hands. As you can see in the picture below, mine should be a tad more forward.

If you want more fun circuits like these, make sure to check out my YouTube channel, which has hundreds of home workouts.