HIIT training at home – your workout for more endurance

HIIT instead of jogging: Your living room workout for maximum endurance

Why HIIT instead of jogging?

Jogging isn't the best choice for improving endurance for everyone. High-intensity interval training (HIIT) offers an effective alternative—ideal for small spaces, bad weather, or limited time. By alternating short bursts of exertion and rest, your heart rate stays elevated, and the afterburn effect ensures sustained calorie burning.

The HIIT workout – 3 blocks for maximum fitness

Each block consists of four exercises , each performed for 20 seconds , followed by a 10-second rest period . Advanced users can increase the exercise time to 40 seconds and the rest period to 20 seconds .

Interval Block A

• Jumping rope or jumping jacks – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Push-ups – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Jackknife – 20 seconds of exercise, 10 seconds of rest (advanced: 40 seconds of exercise, 20 seconds of rest)
• Superman – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)

Interval Block B

• Burpees – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Side Plank right – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Side Plank left – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Side Lunges – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)

Interval Block C

• Jump Squats – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Handstand on the wall – 20 seconds of exercise, 10 seconds of rest (advanced: 40 seconds of exercise, 20 seconds of rest)
• Bicycle Crunches – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)
• Hip raises – 20 seconds on, 10 seconds off (advanced: 40 seconds on, 20 seconds off)

Don’t forget to cool down!

After intensive training, you should relax and stretch your muscles:

• Shake out arms and legs
• Stretch hip flexors and chest muscles

You can then use a calorie calculator to find out how many calories you have burned.

Start your HIIT training now and take your endurance to the next level! 💪🔥

💡 Tip: You can optimally control all intervals included in this workout and the number of rounds with the KondiMaster MULTI !