This page offers a brief overview of High Intensity Interval Training (HIIT) workouts that can be done at home that focus on the entire body. These workouts are here to inspire you to be active when you are interested and try something new. Therefore you should never feel obligated or pressured to exercise, please listen to what your mind and body are asking of you. We have tried to make each of these workouts accessible and scalable to any level, if you are unsure of a movement please google it as we have not yet had time to make tutorials for all movements. If you have any questions or comments please reach out to us! We would love to hear from you.
We all have different physical skills, experiences, and previous injuries. Therefore it is imperative that you adapt each movement to fit your needs and desires. You can modify these movements in any way, but we suggest a few possible ways below.
- Push-ups: To increase the difficulty you can make them clapping push-ups, or vary the position of your hands. At any point if it becomes too difficult to do a push up here is a step wise way to make them easier.
- Plank Push-up: Come down in a flat plank till your chest touches the ground, then drop your knees and come up.
- Knee Push-up: Drop your knees to the ground, bring your chest to the ground, push up.
- Dips: To increase the difficulty put a weight on your lap, to decrease the difficulty move
- Situps: Situps can be hard to perform for a number of reasons. We recommend putting your legs in a butterfly position to open your hips up and make it easier on your back
- Flutter kicks/Leg Lifts: To make these movements easier place your hands under your butt. To make them more challenging, you can put your hands behind your head.
Making at Home Weights and Mats
For all core movements it will be safer and more comfortable if you have something between your body and the ground. You can use yoga mats, throw rugs, or towels to help create the perfect structure for your back.
If you do not have weights or stretch bands, here are a few ways to make weights at home. You can fill up any bag (hand bags, backpacks, suitcases) with heavy items (filled water bottles, books, canned food) from around your house. Get creative! If you do have weights or resistance bands, please make sure they are appropriate and safe to use.
You will want to take a nice long bubble bath to scrub off the dirt from this workout. This is a classic list workout where you can take as much time as you need to complete 50 reps of each of the following movements in any order you want. Some people like to do 5 rounds of 10 reps each, others like to do each 50 in a row. The only equipment you will need for this exercise is a mat, or a backpack if you want to add weight. If you are interested, record your time to see how it improves overtime.
- 50 Squats
- 50 Push ups
- 50 Sit ups
- 50 Lunges (each leg)
- 50 Dips
- 50 Jump Squats
- 50 Leg Lifts
This workout was inspired by one of the most incredible teachers, surgeons, and mentors we have ever met, Dr. Noelle Saillant. She is a true superhuman that has endlessly given to MGH, surgery residents, medical students, and her family. For this workout you will be completing as many rounds as you can of the following list in 17 minutes. You will need a mat, and if you want to make it more challenging, a weighted backpack. If you are looking for inspirational music, we recommend Childish Gambino, or what Saillant has been known to play in the OR.
As many rounds as possible in 17 minutes of…
- 5 Burpees
- 7 Push-ups
- 9 Jump Squats
- 11 Sit ups
- 13 Lunges each leg
Sadly this workout is not a hip and trendy dance, even though we would like it to be. Here you will be completing the following movements in as fast as you can in a minute. After you complete the movements, you can rest, catch your breath, or dance before the minute ends and the timer starts over. To set this up on your phone, we suggest using the countdown timer. Repeat for 15 minutes or for as many minutes as you can complete
Each Minute complete:
- 3 Burpees
- 3 Push ups
- 3 Mountain Climbers: In push up position bring your knee to your chest
- 3 Sit ups
Spin Your Partner
Round and Round and Round you’ll go! This is a partner workout for those of you that are at home with someone else, or you can facetime a friend while doing this workout. In this workout one person will be completing a set number of movements, while the other person holds any plank position. You will trade off completing each movement until you have completed this list! You will need a matt for this workout, below is the list of movements and example structure.
- 10 Burpees
- 15 Pushups
- 20 Leg lifts
- 25 Squat Jumps
- 30 Lunges (total)
- 35 Jumping Jacks
- 40 Squats
- Partner 1: 10 Burpees, Partner 2: Hold High Plank
- Partner 2: 10 Burpees, Partner 1: Hold Low Plank
- Partner 1: 15 Pushups, Partner 2: Hold Side Plank
- Partner 2: 15 Pushups, Partner 1: Hold Side Plank
Ever heard of a Burpee? Well you will never forget it after this workout. This is a fun one to challenge yourself to do with a group of friends to make it a little more fun and add a little competition. For this workout you will be doing a number of burpees in a minute, and then the next minute adding 1 more burpee. You can start with any number of burpees, but be careful! They add up quickly. Continued until you cannot complete the burpees in the minute aloted. One example is below
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Minute 4: 8 Burpees