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A home workout can make my day sooo much better so here are a few of my favourites. 

woman doing yoga as a home workout

If, like me, you work from home or are a stay at home mum, it can be tough to find the time to get away and get a proper workout. Although I now have a gym close by, it can be difficult to find that perfect window between breastfeeding, parenting and work to get ready and get down there and honestly, sometimes I can’t be bothered. So doing a home workout can really be an essential part of my day and means I can still focus on myself and my fitness, even though I have a lot of other things going on. You may have heard me speak about High-Intensity Interval Training or HIIT before on the blog and it’s one of the best ways to incorporate a home workout because it focuses on short bursts of high-intensity workouts followed by less intense resting periods. HIIT is amazing for cardio and building strength and as it can be done without the need for equipment, it’s incredibly time and budget-friendly fitness!

HIIT Cardio Home Workout

This is a favourite pre-baby routine of mine and it’s completely adaptable to your level of fitness so you can adjust the sets and reps to suit your ability.

  • Burpees – 30-45 seconds
  • Mountain Climbers – 30-45 seconds
  • Front Plank – 1 Min
  • Tuck Jumps – 30 seconds

Rest for 45 seconds – 1 minute

Repeat X 4

Lower Body HIIT Workout

They say never to skip leg day and as a netballer/runner, leg strength and health is very important to me so here’s a great lower body workout that will definitely make you sore in the morning.

  • Fast Stationary Sprint – 30 seconds (run in place but focus on fast feet and pumping the arms)
  • Squat Jumps – 45 Seconds
  • Lunges – 20 Per Leg
  • Calf Raises – 50 Reps

Rest for 1 minute

Repeat x 4

Upper Body HIIT Workout

I have discussed the best no-equipment arm exercises and this is an extension of this, but with an increased intensity.

  • Pushups – 30 seconds
  • Forearm Plank – 30-60 second hold
  • Mountain Climbers – 30 seconds
  • Tricep Dips – 30 seconds

Rest for 1 minute

Repeat X 4

smart sports watch timing home workout

If you don’t think you’re ready for the intensity of HIIT, I don’t blame you. It’s definitely something you’ll want to work up to but the benefits are huge. Here are some other great home workouts that are a little tamer before you’re ready to build up. Try individual bodyweight exercises such as these to build up before you take on a routine.


They say that walking up and down stairs gives you the same benefit as squats which means that for many of you, you will have your own Stairmaster at home! Do a couple of sets of stairs, rest and then a couple more to get the impact of squats!

Wall Pushups

Pushups are great in that they can be done almost anywhere. Start with upright pushups against a wall and push yourself off as hard as you can, then move onto knee push-ups before developing further into a full pushup.   As you start to build up more strength try and have one of your kids sit on your back as you do it! Or, challenge the whole family to a friendly competition!

Jumping Jacks

Here’s another great one for cardio and working off that extra piece of pie from last night! Jump jacks are really simple to do, we all remember them from school! You can do these any time, take a break from the desk and pump out a few sets. While you’re waiting for the water to boil for dinner, squeeze in twenty jumping jacks!

Walking Burpees

Exactly as they sound, walking burpees are easier on the joints! walk out and walk back up again, just because you are doing it slowly doesn’t mean you aren’t getting it done.

Down & Up’s 

Sit down on the floor crossed legged, now get up, and repeat. Have you ever sat up and groaned? Imagine this ten times over and keep going until you don’t need to moan just to get up!

There are so many ways to get a killer workout from home but these are just a few of my favourite moves and workouts that I use to stay in shape when I’m not able to leave the house. What kind of workouts do you do from home? I’d love to swap ideas down in the comments! 

Why not try the At-Home Plank Workouts as another home workout option?

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Busy lifestyles make it hard to go to the gym so often a home workout has to do. I share my favourite upper body, lower body and cardio HIIT home workouts. #fitfam #HIIT #fitfam #workouts #fitness #fit

21 comments on “Home Workout HIIT For Budget-Friendly Fitness”

  1. I like having the option of working out at home, outside in a park or a pool, or inside at a gym. But not everyone has the time or extra money that comes with gym membership. So to get more familiar with exercises you can do quite easily at home without a lot of space or expense is a very good idea.

  2. Home workouts are the best! Great for lazy people like me who are generally ‘meh’ about getting out and working out except when I suddenly decide to exercise at 1am. I’ll definitely be trying these out.

  3. Great post! I don’t really have time to go to the gym so home (or workplace/uni) workouts ideas are always needed to keep me in shape, even if it’s only for a few minutes.

  4. I totally agree with you, home workout is the best for time and money saving! I love watching youtube videos while I’m doing workout in my home, I find it interesting! Love this post, thanks for sharing!

  5. I am learning alot from your post. Yeah being at home sometimes a challenge to get fit, but with your suggestions its kicking my butt to work out and not to get lazy.

  6. I have to agree that I love at-home workouts, I really dislike the gym; I find it feels intimidating and the one in my building looks so depressing in there too but at home I’m in comfort and on my own (if I can keep the cats out) I like to do YouTube pilates videos.

  7. I really don’t know where to start! I am overwhelmed with info and don’t know where to start to be fit again after 16 months since I gave birth.

  8. I really admire your daily workouts and these are also pocket friendly however thier effect can be seen within 2-4 weeks I guess.

  9. I use to work out in terms of running, netball in school which was a long time ago 😉 Still, I’m a naturally fit person and do stretches now & again even walks, works out my calves.

  10. These are some great exercises to get in a killer home workout in. Me, personally, have a hard time doing the home workouts…I guess I’m just a gym rat.

  11. I’m having such a tough time getting my workouts in after work, dinner, kids homework, etc. This was a great reminder and motivation to find time to fit it in to my day. I need to start doing something for myself.

  12. I just love this post! So many great workout ideas for at home (or while traveling). I love that you offered exercises that don’t require special equipment and most everyone already knows how to do. It just goes to show that getting fit doesn’t have to be complicated (or expensive). x

  13. I have more strength in my legs than my upper body so I definitely need to work on my upper body. As I have chronic back issues and have a weak back/arms, would you recommend any tailored changes in the upper body HIT routine that would suit my needs more? x

    • hmm it can be tricky with back issues but you can do elements such as wall press-ups so that you aren’t putting a lot of strain on your back, or using two bottles of water in each hand, sit on a chair and do normal raises to give you extra support. With back issues, keeping good form is extra important!

  14. I have a love/hate relationship with burpees LOL! I also do tabata planks. I can really feel the burn!

  15. Oh this was so helpful as I have decided to start doing a home work out when my son is in nursery each week! I think I will start with something basic!

  16. Your post is great. I too work from home and am stay at home mom. I really try to workout every day, even if it’s for 15 minutes. Your exercises are great, especially lower and upper body workouts.

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