10 Indoor HIIT Workouts To Get You Ready For Summer

With summer just around the corner, indoor HIIT workouts are the perfect way to get your bikini body ready! Just because it’s raining outside or there’s a pandemic on the loose doesn’t mean you get to skip out on a workout session. Use these 10 indoor HIIT workouts to help you burn calories fast while in the comfort of your own home. So pick up your timer, lace your tennis shoes, and summer here we come! 

A Beginners Routine

1. Push-ups for 20 seconds
2. Rest for 10 seconds
3. Squats for 20 seconds
4. Rest for 10 seconds
5. Butt Kicks for 20 seconds
6. Rest for 10 seconds
7. Forward Lunges for 20 seconds
8. Rest for 10 seconds
9. Jumping Jacks for 20 seconds
10. Rest for 10 seconds
11. Crunches for 20 seconds
12. Rest for 10 seconds

If you haven’t done a HIIT workout before, definitely start off with this one, as the more challenging routines use equipment and techniques that you might not be familiar with. These basic exercises will be the foundation for all of the other exercises listed below. 

Also, if you’re new to HIIT, you should probably know what HIIT means! HIIT stands for “high-intensity interval training,” meaning you perform a series of exercises for an allotted amount of time, and give it 100% effort for those timed seconds. Don’t feel bad if you’re struggling with this first exercise. Remember practice makes perfect!

Booty Blast

1. Mountain Climbers for 30 seconds
2. Rest for 10 seconds
3. Pop Squats for 30 seconds
4. Rest for 10 seconds
5. Weight-Free RDL’s for 30 seconds
6. Rest for 10 seconds

Try and do 3 sets of this workout. Remember, indoor HIIT workouts like this one are best the faster you go, so really try to push yourself. Make sure to engage your core as you perform the squats and RDL’s to get the best results. 

Jump Rope Session

1. Jump with both feet for 30 seconds
2. Rest for 10 seconds
3. Jump only using your right foot for 30 seconds
4. Rest for 10 seconds
5. Jump only on your left foot for 30 seconds
6. Rest for 10 seconds
7. Jump with both feet for 30 seconds
8. Rest for 1 minute

This HIIT will really get your heart rate up and it’s perfect for indoors! Make sure to complete at least 2 sets. If you are struggling with performing single-hops while jump roping, then you can always modify the exercise by double hoping in between jump ropes. 

Tighter Tummy

1. Russian Twists for 30 seconds
2. Rest for 10 seconds
3. Flutter Kicks for 30 seconds
4. Rest for 10 seconds
5. Bicycle Crunches for 30 seconds
6. Rest for 10 seconds
7. Plank 30 seconds
8. Rest for 10 seconds

If you really want that bikini bod, then you definitely need to incorporate this indoor HIIT workout into your routine. As you engage your core with each exercise, don’t forget to breathe; as the old saying goes, exhale on effort! If you don’t feel the burn after 1 set, then aim for 3 sets. 

Toned Legs

1. Jump Squats for 30 seconds
2. Rest for 10 seconds
3. Bodyweight Step-Ups for 30 seconds
4. Rest for 10 seconds
5. Side Lunges for 30 seconds
6. Rest for 10 seconds

Tanned and toned legs are prime summer goals! So, strive to complete at least 3 sets of this circuit. When working on the jump squats, make sure to spring all the way up and do not let your knees go over your toes! 

Strong Arms

1. Chair Tricep Dips for 30 seconds
2. Rest for 10 seconds
3. Star Jumps for 30 seconds
4. Rest for 10 seconds
5. Push-ups for 20 seconds
6. Rest for 10 seconds
7. Star Jumps for 30 seconds
8. Rest for 10 seconds
9. Walking Planks for 30 seconds
10. Rest for 10 seconds

Your arms will be tired after 1 set, but push yourself and try to complete 2 sets. Also, when you are performing the walking planks, make sure to push yourself up from the ground with one arm at a time until you reach the push-up position, then work your way back to the plank position.

Medicine Ball Routine

1. Overhead Slams for 30 seconds
2. Rest for 10 seconds
3. V-Up Crunches for 30 seconds
4. Rest for 10 seconds
5. Shoulder Press for 30 seconds
6. Rest for 10 seconds

If you have a medicine ball then this HIIT workout is for you! And if you don’t, then consider getting one. Using a medicine ball is a fun way to spice up your workouts and burn tons of calories!

See Also

8 Foods That Help Burn Fat and Gain Muscle

Dumbbell Circuit

1. Renegade Rows for 30 seconds
2. Rest for 10 seconds
3. Dumbbell Sumo Squats for 30 seconds
4. Rest for 10 seconds
5. Dumbbell Step-ups
6. Rest for 10 seconds

Many of you already have dumbbells, so try this 6 step circuit! You can even modify this exercise depending on how heavy your dumbbells are. The extra weight adds a challenge to the workout that your body will thank you for later! 

Bring On the Burpees

1. Burpees for 30 seconds
2. Rest for 10 seconds
3. Jumping Jacks for 30 seconds
4. Rest for 10 seconds
5. Burpees for 30 seconds
6. Rest for 10 seconds
7. Jog in place for 30 seconds
8. Rest for 10 seconds
9. Burpees for 30 seconds
10. Rest for 10 seconds

Incorporating burpees into your HIIT workouts is key to burning the most calories. During the 30 seconds you are performing Burpees get at least 10 reps in and try to complete 3 circuits of this workout. Trust me, with this full-body workout, you’ll be feeling sore the next morning! 

Resistance Bands

1. Jumping Jacks with the letter “T” for 30 seconds
2. Rest for 10 seconds
3. Lateral Band Walk for 30 seconds
4. Rest for 10 seconds
5. Bicycle Crunch for 30 seconds
6. Rest for 10 seconds
7. Plank Row
8. Rest for 10 seconds

A resistance band is an inexpensive piece of equipment that will take your workouts to the next level. If you are stuck inside most days, I highly recommend getting a resistance band and using it in your routines.  

Did you like any of these indoor HIIT workouts? Are there any HIIT workouts that you love that didn’t make the list? Share your thoughts in the comments below!

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