4 Fun HIIT Workouts to do at Home or Anywhere!

April 20, 2015
In 1-Day Renewal, Lifestyle

Suja Juice HIIT WorkoutsIt’s not surprising that HIIT workouts have grown in popularity over the past few years. HIIT, which stands for high-intensity interval training is a technique that combines all-out 100% effort bursts of exercise with quick recovery periods in between. (1) The workouts are intense and therefore normally don’t exceed 10-20 minutes total. The best part of HIIT workouts at home? Well, there are many best parts.

First, as I mentioned, they are short. Second, HIIT workouts have been shown to keep your heart rate up, which in turn burns more fat and increasing your metabolism. Third, they generally do not require any equipment. (1) So, to recap, HIIT workouts burn more fat in less time and don’t require any expensive equipment or a gym membership. Kinda hard not to love them!

Here are four great HIIT workouts you can try today:

Workout 1

30 seconds – Squats

30 seconds – Pushups

30 seconds – Plank hold

30 seconds – Burpees

30 seconds – Rest

Do as many of these exercises as you can within 30 seconds without sacrificing form. Repeat three times.

Workout 2

30 seconds – Squat Jumps

30 seconds – Dips

30 seconds – Sit-ups

30 seconds – Heismans (15 seconds each leg)

30 seconds – Rest

Do as many of these exercises as you can within 30 seconds without sacrificing form. Repeat three times.

Workout 3

100 Jumping Jacks

10 Push Ups

30 Squats

10 Burpees

30 Sit-ups

Set timer for 12 minutes. Do as many rounds as possible and rest for 30 seconds in between rounds.

Workout 4

20 seconds – Knee Highs

20 seconds – Squats

20 seconds – Burpees

1 minute – Rest

Repeat for 5, 10 or 20 rounds depending on how difficult you’d like to make it. (1)



Anya Kaats & Suja Juice


1. Kravitz, Len. “High Intensity Interval Training.” American College of Sports Medicine. American College of Sports Medicine Inc., 2014. Web. http://certification.acsm.org/blog/2015/may/the-basics-of-high-intensity-interval-training

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Anya Kaats


Anya is a natural foods industry vet, and was a key member of Suja’s marketing team from 2013-2015. Having struggled with dietary & digestive issues from a young age, Anya adopted a modified paleo diet during college and noticed a huge improvement in her overall health & well-being. She developed an immense passion for whole, unprocessed food and nutrition and is thrilled to be able to merge her passion with her professional career. Anya is a Certified Holistic Health Coach (CHHC) with a degree from the Institute for Integrative Nutrition. Check out her blog “Anya’s Eats”.