5 Easy HIIT Workouts You Can Do at Home
Burpees
Burpees are one of the most effective full-body HIIT workouts, as they engage most of the body's muscles during a single exercise and are great for keeping your heart pumping. You squat down, place your hands on the floor, and jump your feet back into a push-up position. After a push-up (optional), you jump your feet back in and finish with a jump straight up, and arms overhead.
Mountain Climbers
This exercise is great for your core strength. First, you start in a plank position and quickly alternate bringing your knees toward your chest, as if you're running in place horizontally.
Planks
Love 'em or hate 'em, planks are one of the best workouts when it comes to strengthening the core and improving your posture. Lay on your stomach, the slowly lift yourself up onto your forearms and toes while keeping your back straight and engage your core. Stay in position for minimum 20 seconds if you're a beginner.
Body-weight Squats
Bodyweight squats are great for your lower muscles. Engage your core, keep your chest up, and lower as if sitting in an invisible chair. Keep heels flat, then push through them to stand back up.
High Knees
If you want to keep your heart pumping throughout your workout, high knees are a must. They're a quick and effective way to get your cardio in—just jog in place while lifting your knees as high as you can. Engage your core and stay light on your feet.
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3 days ago
- Yahoo
I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels
When you buy through links on our articles, Future and its syndication partners may earn a commission. As a fitness editor, I'm not one for health fads and trends, but when I tried the Japanese Interval Walking Training (IWT) method a month ago, I was immediately hooked. The interval walking method originated in Japan, and is a form of HIIT training which promises to burn more fat than steady-paced walks and lower your blood pressure at the same time. A month later, I'm still doing it, and it's transformed my postnatal back pain and energy levels — read on to find out more. What is the Japanese interval walking method? As a refresher, here's what the walking workout entails: Set a timer on your watch or phone and walk for three minutes at a low intensity. This should be a 4/10 effort — you're still moving, but you should easily be able to hold a conversation with someone next to you. Then walk three minutes at a high intensity. This is a 7/10 walking effort — you should be working hard. Keep switching between paces for 30 minutes. What does the science say? Studies have found IWT has several health benefits. After three months of doing a 30-minute interval walk three times a week, participants had a lower blood pressure and cholesterol, increased leg strength, and more aerobic capacity than those who walked continuously at a moderate pace for the same time. You'll also burn more calories following the Japanese interval walking method than heading out for a steady 30-minute walk, as you'll increase your heart rate during those faster intervals. If you are walking to lose weight, it's a good idea to wear one of the best fitness trackers to see how many calories you're burning, as weight loss is the result of consuming less than you burn (often referred to as being in a calorie deficit). I'm still following the Japanese interval walking method a month later — here's why It's transformed my lower back I'm 18 months postpartum, and while I'm physically able to do pretty much everything I could before having a baby, my lower back is still suffering. I had sciatica before my pregnancy, and the added weight of carting a toddler around on my hip means I'm experiencing a lot of stiffness in my lower back postpartum. Walking is great for back pain, as it can reduce inflammation in the lower back and improve blood flow to the area. It can also increase the range of motion in the hips, which can help alleviate pain. If you are suffering from sciatica, always check with your doctor beforehand, and don't walk at a pace that feels uncomfortable on your back. Walking workouts can also work on your core strength, which can, in turn, help support and stabilize your spine, reducing pain. Think about engaging your core when you walk, keeping your back straight, and sucking your belly button into your spine. I've found that doing the Japanese interval walking method a few times a week has helped me break up long periods of sitting behind my desk with a walk, and as a result, I've not been anywhere near as stiff. Granted, some days the walk involves pushing my toddler in the running stroller and powering along, or keeping an eye on my unruly cocker spaniel, but it's become part of my routine, and one I enjoy. It's boosted my energy levels There's being tired, then there's being a mom. While I'm (thankfully) out of the days of newborn exhaustion, my baby still wakes at least once a night, so I'm still pretty far from the recommended nine hours of sleep. I've found that on days when I've averaged five hours of sleep, the Japanese interval method is much kinder on my body than heading out for a run, and I've even managed to complete the workout with a coffee in one hand (file that under mom multitasking). There's science behind these mood-altering feelings — walking can increase blood flow around the body, combating fatigue. You'll also work hard for 30 minutes and receive a flood of endorphins, the body's natural mood-boosting chemicals, when you get back through the door. What are you waiting for? Grab some sneakers and get walking. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I did the 12-3-30 treadmill workout for a month — here's my results Forget running — 3 walking workouts that build lower body strength and burn calories Forget 10,000 steps — I tried 'rucking' instead of regular walking for one week, and it's a game changer
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5 days ago
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No time? No problem! These 3 walking workouts deliver results in under 15 minutes
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're short on time, the good news is you don't need an hour at the gym or a long hike to start seeing results from walking. Just 10 to 15 minutes of focused walking can be enough to boost your cardiovascular health, improve energy, and sharpen your focus. Studies show that even short walks can help reduce inflammation, regulate blood sugar after meals, and support recovery. One trial published in Health Promotion Perspectives found that brief bouts of walking throughout the day can significantly improve mood, especially when combined with mindfulness. The American Heart Association also confirms that short bursts of moderate-intensity movement — like brisk walking — count toward the recommended 150 minutes of exercise per week. And if you're walking with purpose, those few minutes can really count. Whether your goal is to increase lower body strength (like in these 3 walking workouts to build strength and burn calories), boost your cardio, or simply reset after a busy day, we've rounded up three walking workouts you can do in under 15 minutes. They're quick, effective, and ideal when your schedule's packed. What are the 3 walking workouts? These three quick walking workouts each target a different goal — cardio, strength, and recovery — and they all take less than 15 minutes to complete. You won't need any special equipment, and all three can be done indoors or outdoors. That said, we've signposted when you can add weights if you want to up the workout's intensity. Here are three of our favorite fast-acting walking workouts to try. Walking workout 1: Tempo interval walk This 12-minute interval walk uses tempo changes to challenge your aerobic system, mimicking the structure of a HIIT session. It includes three bouts of power walking, and power walking can do a lot for your body, from improving endurance to boosting calorie burn in a short window. As this walking workout is designed to give a cardio hit, it includes monitoring RPE (Rate of Perceived Exertion) to help guide your intensity. On a scale of 1 to 10, with 1 being a very easy stroll and 10 being an all-out sprint, aim to hit around a 7–8 during your power walking intervals. The best fitness trackers can help here by showing your heart rate zone in real time. But if you don't have one, tuning into your breath and fatigue level works as well. Best for: Flat surfaces, sidewalks, indoor corridors, or treadmillsAvoid: Using wrist or ankle weights, which can increase joint strain at high speedsTime: 12 minutes 2 minutes: Brisk warm-up walk 1 minute: Fast-paced power walk (RPE 7–8) 30 seconds: Recovery stroll 1 minute: Power walk (RPE 7–8) 30 seconds: Recovery stroll 2 minutes: Final power push (RPE 7) 4 minutes: Gradual cool down (start with a light stroll, then ease into a relaxed pace) During the power walking intervals, keep your arms at 90 degrees to help drive your pace. In your recovery intervals, focus on taking deep breaths to bring your heart rate down. Walking workout 2: Incline strength circuit This strength-focused walking circuit uses staircases, hills, or treadmill incline to activate your posterior chain — including the glutes, hamstrings, and calves — and develop muscular endurance. It's ideal if your priority is building lower-body strength in a short amount of time, and you can even carry additional weight to up the intensity. Take inspiration from the farmers' walk and hold a dumbbell in each hand, if you have some. Best for: Outdoor hills, stairs, or incline treadmills. Using a treadmill gives you the option of adjusting the gradient if you want a higher Add a rucksack, weighted vest, or dumbbells for extra resistance. If using additional weight, be sure to keep your posture upright and avoid leaning 13 minutes 1.5 minutes: Brisk warm-up walk 2 minutes: Steady incline walk (moderate effort, RPE 5-6) 1 minute: Recovery walk 2 minutes: Faster incline walk (RPE 7–8) 1 minute: Recovery walk 3 minutes: Final incline push (use the steepest incline you can manage with good form) 2.5 minutes – Cool down walk (flat gradient or downhill if outdoors) During the recovery walks, reduce your pace and concentrate on your breathing. These intervals are designed to help you reset before the next incline. If you're new to incline walking or carrying weights, we recommend starting with bodyweight only and prioritizing controlled form. You'll still activate your glutes, hamstrings, and calves effectively — and reduce your risk of overuse injuries as your strength builds. Walking workout 3: Active recovery walk This low-intensity walk is designed to support recovery between training days — ideal if your muscles are feeling sore or tight. Alongside options like a 10-minute yoga flow or some gentle stretching, a recovery walk is one of the most effective ways to manage Delayed Onset Muscle Soreness (DOMS). This routine blends light walking, mobility drills, and breathwork to boost circulation and reduce stiffness — all without pushing intensity. Best for: Flat, even terrain like park loops, indoor walkways, or tracks. Avoid hills or uneven ground to keep the focus on low-impact movement and Add a few light dynamic stretches at the end (e.g., toe touches, shoulder rolls, ankle circles)Time: 12 minutes 2 minutes: Comfortable walking pace — breathe through your nose and focus on posture 1 minute: Shoulder rolls and neck mobility while walking 2 minutes: Brisk but relaxed walk (RPE 3–4) 1 minute: Pause and perform dynamic calf raises or ankle circles 2 minutes: Resume walking — tune into your stride and let arms swing naturally 1 minute: Gentle walking side steps or step-touches to open hips 3 minutes: Final slow walk — focus on long exhalations and posture reset Keep your posture tall, let your arms swing naturally, and take long, steady breaths. This walk is all about easing tension, moving with intention, and helping your body bounce back for your next workout. Even a short walk can deliver real results when it's done with purpose. Try one of these quick sessions the next time you're short on time but still want to move, reset, or feel stronger. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget running — 3 walking workouts that build lower body strength and burn calories I tried the 'Japanese walking' method for a week — and I'm hooked This "5-2-4 Fartlek" walking workout is my new obsession — here's why
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6 days ago
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No time? No problem! These 3 walking workouts deliver results in under 15 minutes
If you're short on time, the good news is you don't need an hour at the gym or a long hike to start seeing results from walking. Just 10 to 15 minutes of focused walking can be enough to boost your cardiovascular health, improve energy, and sharpen your focus. Studies show that even short walks can help reduce inflammation, regulate blood sugar after meals, and support recovery. One trial published in Health Promotion Perspectives found that brief bouts of walking throughout the day can significantly improve mood, especially when combined with mindfulness. The American Heart Association also confirms that short bursts of moderate-intensity movement — like brisk walking — count toward the recommended 150 minutes of exercise per week. And if you're walking with purpose, those few minutes can really count. Whether your goal is to increase lower body strength (like in these 3 walking workouts to build strength and burn calories), boost your cardio, or simply reset after a busy day, we've rounded up three walking workouts you can do in under 15 minutes. They're quick, effective, and ideal when your schedule's packed. These three quick walking workouts each target a different goal — cardio, strength, and recovery — and they all take less than 15 minutes to complete. You won't need any special equipment, and all three can be done indoors or outdoors. That said, we've signposted when you can add weights if you want to up the workout's intensity. Here are three of our favorite fast-acting walking workouts to try. This 12-minute interval walk uses tempo changes to challenge your aerobic system, mimicking the structure of a HIIT session. It includes three bouts of power walking, and power walking can do a lot for your body, from improving endurance to boosting calorie burn in a short window. As this walking workout is designed to give a cardio hit, it includes monitoring RPE (Rate of Perceived Exertion) to help guide your intensity. On a scale of 1 to 10, with 1 being a very easy stroll and 10 being an all-out sprint, aim to hit around a 7–8 during your power walking intervals. The best fitness trackers can help here by showing your heart rate zone in real time. But if you don't have one, tuning into your breath and fatigue level works as well. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Best for: Flat surfaces, sidewalks, indoor corridors, or treadmillsAvoid: Using wrist or ankle weights, which can increase joint strain at high speedsTime: 12 minutes During the power walking intervals, keep your arms at 90 degrees to help drive your pace. In your recovery intervals, focus on taking deep breaths to bring your heart rate down. This strength-focused walking circuit uses staircases, hills, or treadmill incline to activate your posterior chain — including the glutes, hamstrings, and calves — and develop muscular endurance. It's ideal if your priority is building lower-body strength in a short amount of time, and you can even carry additional weight to up the intensity. Take inspiration from the farmers' walk and hold a dumbbell in each hand, if you have some. Best for: Outdoor hills, stairs, or incline treadmills. Using a treadmill gives you the option of adjusting the gradient if you want a higher Add a rucksack, weighted vest, or dumbbells for extra resistance. If using additional weight, be sure to keep your posture upright and avoid leaning 13 minutes During the recovery walks, reduce your pace and concentrate on your breathing. These intervals are designed to help you reset before the next incline. If you're new to incline walking or carrying weights, we recommend starting with bodyweight only and prioritizing controlled form. You'll still activate your glutes, hamstrings, and calves effectively — and reduce your risk of overuse injuries as your strength builds. This low-intensity walk is designed to support recovery between training days — ideal if your muscles are feeling sore or tight. Alongside options like a 10-minute yoga flow or some gentle stretching, a recovery walk is one of the most effective ways to manage Delayed Onset Muscle Soreness (DOMS). This routine blends light walking, mobility drills, and breathwork to boost circulation and reduce stiffness — all without pushing intensity. Best for: Flat, even terrain like park loops, indoor walkways, or tracks. Avoid hills or uneven ground to keep the focus on low-impact movement and Add a few light dynamic stretches at the end (e.g., toe touches, shoulder rolls, ankle circles)Time: 12 minutes Keep your posture tall, let your arms swing naturally, and take long, steady breaths. This walk is all about easing tension, moving with intention, and helping your body bounce back for your next workout. Even a short walk can deliver real results when it's done with purpose. Try one of these quick sessions the next time you're short on time but still want to move, reset, or feel stronger. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
