Resistance training at home: HIIT training instead of jogging

Resistance training doesn’t always have to be in the form of jogging. You can also burn a lot of calories with a workout at home. Whether due to bad weather, home office or little time, with our HIIT training for home you no longer have excuses.

resistance training at home

Resistance training is great for keeping your metabolism going and burning fat. But not everyone feels called to jog, and that’s perfectly fine.

But that doesn’t mean you have to do without cardio training. We’ve created a workout that challenges all major muscle groups and that you can complete in a tight space, for example between a desk and a sofa.

Interval Block A
(20-40 seconds per exercise)
Interval Block B
(20-40 seconds per exercise)
Interval block C
(20-40 seconds per exercise)
1. Jump rope 1. Burpee Variation 1. Jump Squats
2. Push-ups 2. Right Side Plank 2. Wall handstand
3. razor 3. Left Side Plank 3. Bicycle Crunches
4. superman 4. Side lunges 4. Hip raises

Interval Block A

In the first block of intervals, four exercises await you that you probably know and can therefore perform cleanly and quickly. They also serve as a warm-up program: set the timer on your cell phone or use an app like “Hiitmi” and start.

Do as many reps as possible in the given time: 20 to 40 seconds, depending on your fitness level. Then switch to the next exercise as quickly as possible in ten to 20 seconds.

Let’s start with the jump rope: ideally on a rug or exercise mat. Your joints and your neighbors will thank you.

If you don’t have a jump rope, just do jumping jacks, also known as jumping jacks: open your arms and legs together while jumping at the same time.

mar10 | Thomas Leiding

Trained: legs and calves
Difficulty: medium
Note: Wear athletic shoes and an exercise mat, rope handles at hip height.

fit for fun

trainers: Chest, arms (the narrower, the more triceps), shoulders
Difficulty: hard
Note: Hands wider than shoulder width, back/pelvis straight, don’t overextend your neck

Advice: If you can’t do clean classic push-ups, instead of doing it on your knees, find an elevation, like the couch, and rest your hands on it. This has a greater effect on the target muscles than carrying the weight on the knees.

3. razor

FIT FOR FUN/cult models

Trained: Straight and oblique abdominal muscles
Difficulty: hard
Note: Straight upper body, avoid hunched back

fit for fun

Trained: lower back and buttocks
Difficulty: easy
Note: Squeeze the buttocks, do not lower the thighs completely, look down

Interval Block B

The first block has already finished. Now you can catch your breath for a minute or two and have a drink. This is followed by the second interval with four new exercises.

By now, all of your major muscle groups should be warmed up from round one, and you’re ready to go full throttle for round two.

The first exercise is already difficult: almost everyone knows and fears burpees, but they are worth it, since they are one of the most effective exercises for the whole body.

Don’t worry: we also have easier, joint-friendly alternatives to the classic burpee jump for you.

1. Burpees – also possible without jumping

fit for fun

Trained: whole leg muscles, glutes, back extensors, chest, triceps, shoulders
Difficulty: hard
Note: Controlled movements, body tension, no back/hunched hips

Second and third side plank (first to the right, then to the left)

FIT FOR FUN/cult models

Trained: rectus and oblique abdominal muscles
Difficulty: medium
Note: Do not twist the upper body, head in line with the spine

Start by holding your right forearm and right leg on the floor. After 20 seconds, switch directly to the other side.

Advice: If you want more, you can also raise and lower your hips slightly, without resting them on the ground. Or you keep one leg in the air.

4. Alternate Side Lunges

fit for fun

Trained: Front, back and inner thigh muscles (adductors), gluteal muscles
Difficulty: easy
Note: Back straight, belly tight for balance

Interval block C

Now you have time for a little breather before starting the third and final set of intervals. You have it all again: All large muscle groups, namely legs and buttocks, stomach, back, shoulders and arms can burn!

1. Squats – if you can, with a jump

fit for fun

Trained: hamstrings and quadriceps, gluteus maximus,
back extensors, adductors
Difficulty: easy
Note: Back straight, abdomen tight, knees stable and slightly pushed out

Advice: If you’re still fit, you can also explosively jump high from your knees to get your cardiovascular system working again. If you have problems with your knees or lower back, just skip the jump, like in the video.

2. Wall handstand

mar10 | Thomas Leiding

Trained: trapezius, shoulder, arms (especially triceps)
Difficulty: hard
Note: Bring your hands close to the wall or closed door, turn them up and hold them

Advice: If you lose strength in your arms while doing a handstand against the wall, slowly get back up and then stand up again until the time is up.

3. Bicycle Crunches

FIT FOR FUN/cult models

Trained: rectus and oblique abdominal muscles
Difficulty: medium
Note: With force instead of drive up, elbows slowly to the opposite knee

FIT FOR FUN/cult models

Advice: If you find bike crunches difficult, place one leg on the floor.

4. Hip raises

fit for fun

Trained: Back of the leg, calves, buttocks, stomach
Difficulty: easy
Note: Feet hip-width apart, pelvis high, spine straight, buttocks straight

After training, it’s time for a cool down.

Congratulations, after these three blocks of HIIT you have really revved up your cardiovascular system and trained your endurance.

Additionally, all major muscle groups should be burned and your mobility and coordination should also improve over time, assuming you keep doing it, of course.

You can use our calorie calculator to find out approximately how many calories you burned during your workout:

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