HIIT at home: try our follow-along 10-minute workout

Harrison Cook, health adviser at Bupa UK
Centre Manager at Bupa UK
06 June 2023
Next review due June 2026

We all know how important exercise is for our physical and mental wellbeing. But many of us have busy lives and finding time to get out to the gym can be hard. So why not try HIIT at home? Our high-intensity interval training (HIIT) workout is an easy way to fit exercise into your week. Read on to find out how.

group of people exercising in a class

What is HIIT?

HIIT is an increasingly popular method of exercising because it’s a time efficient way of improving your fitness and burning calories. HIIT refers to any type of exercise that you do for a short amount of time, at maximum or near maximum effort, with a rest period after. You usually repeat this a few times over the course of a HIIT workout.

How effective is 20 minutes of HIIT?

One of the best things about HIIT is that it offers many of the benefits of other forms of exercise, but in a shorter time. Studies have shown that regular, short HIIT sessions can help you to:

  • decrease body weight
  • improve strength
  • increase aerobic endurance
  • reduce your risk of heart disease
  • lower your blood pressure

Is HIIT safe for everyone?

HIIT is safe for most people, providing that you warm up well, and cool down thoroughly. HIIT can be adapted for beginners so that its intensity is reduced, and longer rest periods are given. Remember that lots of exercises can be done in a HIIT format. For example, you can alternate periods of walking and running, or periods of slow cycling and speed cycling, to help build your fitness.

However, there are some situations when you should check with a doctor before starting a new HIIT program. These include if you are older in age, have previous heart issues, or are very unfit.

How can I do HIIT at home?

HIIT can be adapted to suit all ages and fitness levels and is generally very safe when done correctly. But if you have high blood pressure, high cholesterol, or heart disease, it’s a good idea to have a check-up with your GP before starting any new exercise programme.

If you haven’t exercised in a while, start slowly and gradually build up the intensity and how long you do it for. This will help your body adjust over time and avoid injury.

There are many free online HIIT videos for you to follow. Why not follow along to our free HIIT from home workout below?

The HIIT routine

Please make sure you warm up for a couple of minutes before starting the workout. You can do this by performing some simple exercises, such as star jumps or running on the spot.

  • Bodyweight squats – 30 seconds
  • Rest – 30 seconds
  • Burpees – 30 seconds
  • Rest – 30 seconds
  • Mountain climbers – 30 seconds
  • Rest – 30 seconds
  • High knees (running on the spot) – 30 seconds
  • Rest – 30 seconds
  • Push ups – 30 seconds
  • Rest – 30 seconds

And repeat! Don’t forget to cool down for a couple of minutes after the workout, by gently running on the spot or doing some stretches. You can also follow along with our video below.

Are you interested in learning more about your health? Discover more about our range of health assessments.

Harrison Cook, health adviser at Bupa UK
Harrison Cook
Centre Manager at Bupa UK



Julia Ebbens, Health Content Editor at Bupa UK

    • Atakan M, Li Y, Kosar S, et al. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021;18(13): 7201. doi: 10.3390/ijerph18137201
    • Lindsay N, Ezer A, Gronemus S et al. Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption. Int J Exerc Sci. 2017; 10(7): 942–953
    • Amuri A, Sanz J, Capatti E et al. Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial. BMJ Open Sport Exerc Med. 2021; 7(3): e001021. doi: 10.1136/bmjsem-2020-001021

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