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HIIT Training Home Workout (35-Minute EMOM)

By: Lindsey Bomgren, CPT | December 16, 2024

As a personal trainer and busy mom of three, I’m all about quick and effective workouts. That’s where this HIIT training home workout comes in. HIIT (high intensity interval training) workouts burn more calories than moderate-intensity workouts, and are easy to do at home with minimal equipment. Our workout today is a mix of my favorite high-intensity strength and cardio exercises at home, in a fun full body EMOM format.

Jump To Workout

If I wanted a good total body workout that was both personal-trainer-approved and busy-mom-approved, I would do a combination of high-intensity strength training and HIIT cardio exercises.

I love to combine dumbbell strength exercises with HIIT training exercises because they both offer unique benefits:

  • Benefits of Strength Training: increases bone density, builds muscle mass and increases metabolism.
  • Benefits of HIIT Cardio: increases VO2 max, improves cardiovascular health, increases endurance and burns fat.

HIIT workouts alternate bursts of all-out effort with brief rest periods. The goal during these work periods is to push your heart rate to 80-90% of your maximum heart rate. 

Today’s workout is performed in a fun EMOM (every minute on the minute) format. This is one of my favorite ways to encourage progressive overload at home – you work at your pace, resting for the remainder of the minute after completing the specified reps.

two women performing a goblet squat as example of hiit training home workout

35-Minute At-Home HIIT Workout Video

Get the benefits of both strength training and HIIT training right in your living room with this effective dumbbell HIIT home workout.

Add full body HIIT workouts at home like this to your HIIT program one to two times per week to increase total body strength and endurance.

Workout Instructions:

Follow along with the guided Full Body HIIT Session At Home on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 7 EMOM Circuits (EMOM = every minute on the minute)
  • 2 HIIT Exercises/Circuit
  • Repetition Based (each exercise will have a number of reps to complete; once you finish your reps, rest for the remaining part of the minute. The goal is to have at least 10 seconds rest at the end of each work block.)
  • Repeat Each Circuit x3 Sets

Workout Equipment:

Medium Pair of Dumbbells. I recommend between 5-25 lbs depending on your fitness level. We used 15 and 20 lb dumbbells in today’s workout.

Workout Outline

CIRCUIT ONE:

  1. Alternating Lunges (10 Reps)
  2. Goblet Squat Jack (10 Reps)

CIRCUIT TWO:

  1. Kneeling Curl and Shoulder Press (8 Reps)
  2. Down Dog Push Up (4 Reps)

CIRCUIT THREE:

  1. Deadlift and Clean Squat (5 Reps)
  2. Jump Lunges (20 Reps)

CIRCUIT FOUR:

  1. Plank and Row (10 Reps)
  2. Kneeling Overhead Triceps (10 Reps)

CIRCUIT FIVE:

  1. Lateral Squats (10 Reps)
  2. Mountain Climbers (30 Reps)

CIRCUIT SIX:

  1. Dumbbell Chest Press (10 Reps)
  2. Dumbbell Glute Bridge (10 reps)

CIRCUIT SEVEN:

  1. Dumbbell Burpee (5 Reps)
  2. Alternating Squat to Overhead Press (10 Reps)

HIIT Exercises to Burn Fat and Build Muscle

Alternating Reverse Lunge

Targets: Legs, glutes, quads, hamstrings and core. Lunges also target the small stabilizing muscles in your hips and thighs.

women performing alternating reverse lunges

How To Do Alternating Reverse Lunges

  1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
  2. Step your left foot back into a reverse lunge. Lower your left knee towards the mat, aiming for 90-degree angles in both knees.
  3. Hold for a moment, then drive through your front heel to return to standing.
  4. Then alternate the movement, this time stepping your right foot back into a reverse lunge.

Squat Jack

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

two women performing squat jacks as example of hiit training home workout exercises

How To Do Jump Squat Jacks (Squat Jumping Jacks)

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees. Hold a dumbbell vertically at your chest, elbows tucked in narrow (goblet hold).
  2. With your chest upright and your core engaged, “jack” your feet out into a wide or sumo squat stance (feet are wider than your shoulders).
  3. Land softly in a low squat, aiming for 90 degree bends in both knees.
  4. Then “jack” your feet into a narrow stance, feet together as you stand tall. Think “wide at the bottom, narrow at the top.”

Bicep Curl and Shoulder Press

Targets: Upper arm (biceps), back, shoulders and core.

women kneeling performing a bicep curl and shoulder press

How To Do Kneeling Bicep Curls and Shoulder Presses

  1. Start in a kneeling position, both knees on the mat with legs bent at 90 degrees, toes tucked under and core engaged. Hold a dumbbell in each hand, palms facing in towards each other.
  2. Squeeze the front of your arm to curl the dumbbells up to shoulder height, palms facing in. Avoid swinging the weights.
  3. Then, press the dumbbells straight overhead, locking out the elbows, performing an overhead press.
  4. With control, lower the dumbbells to your shoulders. Then, reverse your curl, bringing your dumbbells back to starting position at your hips.

Down Dog Push Up

Targets: Chest, shoulders, triceps, back, hamstrings, hip flexors, calves, ankles, abs and core.

woman performing a down dog then a push up as example of bodyweight hiit training

How To Do Down Dog Push Ups

  1. Start in a high plank position; shoulders stacked over wrists, core engaged.
  2. As you exhale, press your hips up towards the ceiling to find downward facing dog. Hold down dog, pressing your chest towards your thighs.
  3. Then shift your weight forward, returning to a high plank position. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  4. Slowly lower your chest down towards the ground as your elbows fall back towards your hips.
  5. Once at the bottom of your push up, exhale as you push back up into high plank position, then press your hips back to return to down dog.

Deadlift and Clean Squat

Targets: Lower body, glutes, hamstrings, hips, quads, calves, trapezius, deltoids, lower back, abs and core.

2 women performing a deadlift, clean and squat as part of hiit training home workout

How To Do Dumbbell Romanian Deadlifts, Cleans and Squats

  1. Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your thighs).
  2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
  4. As you press your hips forward to stand up, “clean” the dumbbells up towards your shoulders.
  5. Catch the dumbbells at your shoulders and hold the weights in a front rack position as you bend your knees to lower down into a squat, pushing your knees out as you drop your hips parallel to your knees.
  6. Drive through the heels to stand up, returning to the starting position

Lunge Jump

Targets: Legs, hamstrings, quads, glutes, abs and core.

group of women performing jump lunges

How To Do Jump Lunges

  1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
  2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then perform a “lunge jump” by exploding up from your reverse lunge position. Switch your legs by landing softly in a reverse lunge with the left leg back, right leg forward.
  4. Perform a lunge jump again, exploding up from your reverse lunge position, this time landing softly in a reverse lunge with the right leg back, left leg forward.

Plank Row (Renegade Row)

Targets: Latissimus dorsi (or lats), upper back, chest, shoulders, arms and core.

woman performing plank row as part of hiit training home workout

How To Do Plank Rows

  1. Start in a high plank position, both hands on your dumbbells, shoulders stacked over wrists, core engaged. Focus on keeping your hips stable throughout the movement.
  2. Perform a single arm plank row (or renegade row) on the right, pulling your right elbow to right hip, then planting it on the ground.
  3. Repeat on the left, pulling left elbow to left hip before returning it to the ground.

Overhead Tricep Extension

Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.

kneeling woman performing overhead tricep extension

How To Do Kneeling Overhead Tricep Extensions

  1. Start in a kneeling position, both knees on the mat with legs bent at 90 degrees, toes tucked under and core engaged.
  2. Hold one dumbbell vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

Lateral Squat

Targets: Glutes (gluteus medius), quads, hip adductors (inner thighs), hamstrings and core.

standing women performing lateral squats as part of hiit at home workout

How To Do Lateral Squats

  1. Start standing, feet wider than shoulder-width (lateral squat stance), with toes facing forward or slightly turned out. Hold one dumbbell vertically at your chest in a goblet hold.
  2. Sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Immediately push to the left side, bending your left knee while leaving your right leg straight. This time, think of performing a single leg squat with your left leg while your right leg remains straight.

Mountain Climber

Targets: Legs, quads, core, shoulders and triceps.

woman in plank position performing mountain climbers as exmaple of hiit exercise

How To Do Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists. Pull your kneecaps up towards your belly.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Alternate driving one knee towards your chest. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.

Chest Press

Targets: Chest (pecs), shoulders (deltoids) and triceps.

two women laying on their backs performing chest presses

How To Do Dumbbell Chest Presses

  1. Lay flat on your back with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
  3. Lower the dumbbells back towards your chest with control.

Glute Bridge

Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.

women on their backs demonstrating dumbbell glute bridges as part of hiit training home workout

How To Do Dumbbell Glute Bridges

  1. Start laying on your back, feet hip-width apart, feet planted on the floor and knees bent. Option to place a dumbbell on each hip to increase the intensity.
  2. Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
  3. Exhale, slowly lowering your hips to hover an inch above the mat, returning to starting position.

Burpee

Targets: Legs, glutes, hamstrings, hips, calves, low back, abs and core.

examples of dumbbell burpee and modified burpee

How To Do Dumbbell Burpees

  1. Stand with feet shoulder-width apart, holding a set of dumbbells in your hands with palms facing in towards each other.
  2. Bend your knees, pushing your hips back behind you to lower the dumbbells to the ground between your feet.
  3. Perform a burpee by jumping your feet back to high plank position. Hands remain on the dumbbells.
  4. Then jump your feet back in and immediately stand tall, driving through the heels as you pull the weights up towards your hips.
  5. Return to the starting position; keeping the dumbbells close to your body throughout the entire movement.

Squat to Overhead Press

Targets: Legs, glutes, quads, arms, biceps, shoulders and core.

squat to overhead press

How To Do Alternating Squats to Overhead Presses

  1. Start standing, feet shoulder width apart, knees bent. Place a set of dumbbells on the ground between your feet.
  2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees. Grab the dumbbell near your right foot with your right hand.
  3. Then, press through your heels to stand tall, curling the dumbbell in your right hand first to shoulder height, then pressing straight overhead as you stand. Think of powering the movement with your legs rather than your upper body.
  4. With control, reverse the movement, lowering the dumbbell to your hips before lowering into a squat, placing the dumbbell in your right hand on the ground.
  5. Repeat, this time picking up the dumbbell near your left foot with your left hand, then curling it to shoulder height and pressing overhead as you stand tall.

FAQs

Are HIIT Workouts Bad For Your Hormones?

HIIT workouts, like any other form of exercise, are a form of stress. Cortisol is a hormone our bodies produce to handle stress, and isn’t inherently bad unless we produce too much of it too often. Current research indicates that high-intensity workouts result in an immediate cortisol spike, but that cortisol levels decrease and return to the baseline after 24 hours (Harvard Health).

Based off the information above I believe you should include HIIT training in your fitness routine 1-2 days a week to increase bone density and improve overall performance.

What is HIIT Training?

HIIT (high-intensity interval training) is all about efficiency. During HIIT workouts, you exert maximum effort during work periods followed by short periods of rest. Because this is a form of intense exercise, HIIT workouts are typically under 30 minutes. HIIT quickly raises your heart rate and is great for calorie-burning, both during and after the HIIT routine.

Can I Combine HIIT with My Weights Routine?

YES, this is one of the most effective ways to reap the health benefits of both styles of training. I personally like to add more intense HIIT intervals to my strength training workouts 1-2 times a week to increase endurance and improve my heart health.

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