HIIT Workouts You Can Do Anywhere

HIIT Workouts You Can Do Anywhere

We get it – these days workouts look a little different. Maybe you’re still making sweat sessions at the gym a regular thing, or maybe you’ve moved your workouts outside or into your home. But let’s be honest, between helping the kids with their schoolwork, taking that last Zoom call or placing your grocery store order, it can be hard to find a lot of time to do a home workout. 


That’s where HIIT – High Intensity Interval Training – comes in. HIIT is a training technique in which you alternate between intense bursts of maximum effort exercise and short periods of recovery. These high octane workouts can be modified to suit your fitness level and absolutely torch calories in 30 minutes or less. The best part? You’ll be working on your heart health, energy levels and mood at the same time.

Want to get the best results from your home HIIT workout? Take the P.A.U.L method for a spin. Simply pick one exercise each from these four categories:

  • P - Plyometric Cardio
  • A - Abs/Core
  • U - Upper Body
  • L - Lower Body

Perform each exercise for 30 seconds. These four exercises will make up your HIIT circuit for the day, and you can repeat the circuit as many times as you like. Just make sure you provide your body with a 30 second rest period between each circuit! 

Ready to lace up your tennis shoes and get started? Here are some of our favorite P.A.U.L workouts you can do at home!


Jumping Jacks – A workout classic, jumping jacks are relatively low impact but deliver a big calorie burn. Do as many as you can during the 30-second interval, and don’t forget to celebrate when you set a new personal best! Beginners should shoot for 20 reps, and more advanced exercisers can shoot for 40 reps. 

Burpees – There’s a reason burpees show up on every home workout circuit – they work! Beginners should shoot for 5 in a 30-second interval while more advanced exercisers should try for 10. 

Stairway Hops – Now you don’t need a lot of space to get the same benefits as box jumps. Start at the bottom of any set of stairs in your home, then hop up the stairs on your right leg. Walk back down and hop up on your left leg. Do as many as you can safely execute in a 30-second interval. 


Plank – Get the most out of your planks by doing them with great form. Start with your hands planted directly under your shoulders, slightly wider than shoulder-width and ground your toes into the floor. Squeeze your glutes to stabilize your body and make sure you’re not hyperextending your knees. Keep a neutral neck and spine by keeping your head in line with your back and holding your gaze on a spot on the floor about a foot beyond your hands. Release your plank as soon as you can no longer hold this form. 

March and Twist – Target your obliques with a standing ab workout that combines high knees with core twisting. Simply alternate driving your knees up, and bring alternating elbows to alternating knees. So if your right knee goes up, your torso twists and you bring your left elbow across your body to meet it. Beginners should shoot for 15 in a 30-second interval, while advanced exercisers can try for 30!

Single Leg Sprint – This one is sure to get your heart pumping! Standing in a low lunge position with left knee bent, right leg straight behind you and arms extended overhead, hinge forward and use your core to lift your right knee in toward your chest. Replace your foot on the floor and, as quickly as possible, drive forward again. Try for 10 reps on each side. Advanced exercisers can make it harder by adding a twist! 


Push Ups – Push ups are a classic because they work! Beginners should start with a modified push up, with both knees on the floor to avoid injury to the neck, back or shoulders. Intermediate exercisers should do strict military push ups with the hands placed on the floor slightly wider than shoulder-width apart. Advanced fitness buffs can attempt more challenging variations like push ups with shoulder taps or spiderman push ups. 

Triceps Dips – Banish bingo wings with triceps dips that target the backs of your arms. Beginners should shoot for doing 6 reps on each arm while more advanced exercisers can try for 10 reps on each arm in a 30-second interval. 

Arm Circles – Want to feel just how long 30 seconds really is? Classic arm circles target your shoulders and upper arms and will leave you wondering why you ever thought you needed the gym. Try for 30 seconds in each direction, alternating forward and backward with each circuit. 


Squats – Any way you slice it, it’s hard to beat squats for building lean muscle in your lower body. Plus, there are tons of variations to keep you interested and challenged! Do as many as you can in a 30-second interval, with beginners trying for 15 and advanced exercisers trying for 25. 

Curtsy Lunges – Target glutes, quads and hamstrings with curtsy lunges. To begin, stand with your feet hip-distance apart. Bring your right foot behind your left foot and bring your hands to clasp at your heart. Lunge as deeply as possible, hovering your knee a couple of inches off the floor, then return to the standing curtsy position. Attempt as many as possible in the 30-second interval, making sure to alternate sides. 

Single Leg Glute Bridges – Build that booty with glute bridges! Simply lie on your back with one leg ent and the other extended and raised toward the ceiling. Press through your heel and lift your hips until fully extended. Lower back down and immediately repeat. Beginners should try for 6 on each side, and more advanced exercisers should try to 10 on each side.