If you’re looking for an easy-to-follow and effective HIIT workout program that you can do at home without equipment, this article is for you.
I’ve shared the ultimate 5 day HIIT workout routine for those who want to enhance their cardiovascular health and improve body composition by spending as little as 20 minutes a day.
High-intensity interval training (HIIT) is a workout program where exercises are performed at a quick pace for a specific time, followed by a short interval.
Anyone who wants to increase weight loss or keep themselves fit and active can perform HIIT to achieve their fitness goal.
However, it is a challenging workout training requires decent endurance and speed. So, make sure to take a professional’s help before performing this program, especially if you have any health issues.
The Ultimate 5 Day HIIT Workout Routine at Home
In this routine, I’ve included equal exercises for each muscle group, from legs and core to chest and back.
This program is based on the Every Minute On the Minute (EMOM) method, where each exercise is performed for one minute (including the rest time).
For example, if you perform 30 pushups in 30 seconds, then you’ll have 30 seconds of rest time before moving to other exercises.
Each session will last for 20 minutes, meaning you’ll train 100 minutes per week. And it will be enough for you to enhance your cardiovascular fitness and keep you fit.
This program will help you burn 250 to 300 calories per session, plus it has the after-burn effect, meaning your body will keep shedding calories even after a few hours of training.
Let’s see how to do the HIIT workout 5 days a week.
Day 1 – Monday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Alternate Heel Tap | Squat Pulses to Jump | Shoulder Tap |
| Push-ups to Plank | Flutter Kicks | Forearm to High Plank |
| Lunge Front Kick | Plank Ankle Taps | Curtsy Lunge |
| Pushups | Situps | Pulse up |
| Mountain Climber | Inchworm | Reverse Crunches |
| Kneeling Squat Jump | Diver Pushup | Crossbody Mt. Climber |
Day 2 – Tuesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Sprint in Place | Skater Jump | Squat Jump |
| Grappler Pushups | Russian Twist | Reverse Crunches |
| Alternate Heel Taps | Side Plank Hip Dip | Sit Outs |
| Curtsy Lunge | Pushups | Clap Pushup |
| Plank Ankle Taps | Pushup Jack | Flutter Kicks |
| Pulse up | Kneeling Squat Jump | Shoulder Taps |
Day 3- Wednesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Sprint in Place | Ankle Hops | Squat Heel Tap |
| Lunge Front Kick | Grappler Pushup | Knee Tap Pushup |
| Kneeling Squat Jump | Bicycle Crunch | Situps |
| Shoulder Taps | Jumping Lunges | Ankle Hops |
| Squat Jump | Sit Outs | Reverse Crunches |
| Pushup Jack | Forearm to High Plank | Reverse Lunges to Kick |
Day 4 – Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Man Maker | Squat Thrust | Burpees |
| Inchworm | Situps | Pulse Up |
| Mountain Climber | Ankle Hops | Bicycle Crunch |
| Kneeling Jump | Reverse Lunges to Kick | Squat Jump |
| Russian Twist | Grappler Pushups | Crunches |
| Burpees | Flutter Kicks | Plank Jacks |
Day 5 – Saturday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Squat Heel Tap | Burpees | Crossbody Mt Climber |
| Grappler Pushup | Lunge Front Kick | Knee Tap Pushup |
| Situps | Plank Jack | Kneeling Squat Jump |
| Jumping Lunges | Squat Jump | Sit Outs |
| Pushup Jack | Forearm to High Plank | Reverse Lunges to Kick |
| Reverse Crunches | Pike Jump | Flutter Kicks |
Can You Do HIIT 5 Days a Week?
Yes, you can perform high-intensity interval training as many as five times a week, but make sure not to push your limit too much.
A study published by the Korean Journal of Family Medicine (KJFM) also suggested performing 75–150 minutes per week of vigorous-intensity aerobic activity is helpful for improving cardiovascular health.
So, it is safe and effective to do HIIT 5 days a week as long as you’re not pushing your limits.
