How to Do an Intense Workout at Home

Do you want to ramp up your fitness routine, but don’t have access to a gym? You can still get an intense workout at home. This article will show you how to make the most out of any space and get your body moving with an effective and challenging workout session.

Quick facts: How To Do Intense Workout At Home

  • ✅ High-intensity interval training (HIIT) is an effective and time-efficient way to get a full-body workout at home – American Council on Exercise (ACE)
  • ✅ Working out at home can help you save money on gym memberships – Consumer Reports
  • ✅ Bodyweight exercises are a great way to get a full-body workout with minimal equipment – Harvard Health
  • ✅ Home workouts are beneficial for both physical and mental health – National Institute of Health
  • ✅ At-home workouts can improve strength, endurance, and balance – Mayo Clinic


Before starting any intense workout, it is important to properly warm up your body. Doing a warm-up for at least 5 minutes will help to increase your heart rate, get your muscles ready for the workout, and prevent any potential injuries. It is also important to stretch after the warm-up to make sure you are properly prepared for your workout. Let’s take a closer look at some of the details:

  • Increase your heart rate.
  • Get your muscles ready for the workout.
  • Prevent any potential injuries.
  • Stretch after the warm-up.

Do a light jog or jump rope

Beginning your workout with a light jog or jump rope is an excellent way to warm up your body and get your blood flowing.

  • A light jog (or, if you don’t have the space, march in place) for five minutes is the perfect thing to do before jumping into more intense exercises.
  • Jumping rope for several minutes is also a great warm-up. Jumping rope not only warms up muscles but also helps improve footwork and coordination.
  • Both jogging and jump roping are low-impact exercises that place less stress on joints while still providing a great warm-up!

Stretch your muscles

Stretching is an essential step of any warm-up and workout routine. Stretching your muscles helps to reduce injury, improve range of motion, and increase flexibility. It also helps to loosen tight muscles so that they are better able to bear the load of an intense workout at home.

Before beginning your exercise routine, it’s important to take a few minutes to stretch each part of the body that you plan on using while exercising. Start with the large muscle groups, such as the legs and back, and then move down to smaller muscle groups like the arms and shoulders. Make sure you hold each stretch for at least 10 seconds before releasing it. This will help ensure that your muscles are properly warmed up for whatever workout you have in store!


Cardio is an essential part of any intense workout routine and there are plenty of exercises you can do from home to get your heart rate up. Jumping jacks, running in place, and jumping rope are popular options that can all be done indoors. There are also plenty of other exercises you can do that don’t require equipment and can be done easily in a small space. Let’s explore some of our options:

Choose an intense cardio exercise

When doing an intense workout at home, it’s important to choose a cardio exercise that will raise your heart rate and get your blood pumping. Cardio exercises should include short bursts of high intensity followed by a period of rest or active recovery. Examples of cardio exercises include running, jumping jacks, burpees, mountain climbers and high-knee marching.

Cardio can also be done with exercise machines like treadmills, stationary bikes and ellipticals. For an intense workout at home or in the gym, try to aim for 10-15 minutes of continuous high intensity cardiovascular exercise at least three times per week. Remember to warm up first by doing some light aerobic activity such as walking or jogging and then slowly increase the intensity as your body gets ready for the more challenging exercise portion of your routine.

Lastly, don’t forget to cool down after each session – this can help reduce muscle soreness and lower the likelihood of injury.

Increase the intensity of your cardio

Intense Cardio workouts are a great way to get your heart rate up and improve your overall health. There are many different ways to increase intensity and make these workouts more challenging.

One way is to increase the speed or duration of your workouts. For example, if you normally walk for 30 minutes, try increasing it to 40 minutes or even an hour if you can. If you are running, try adding sprints or bursts of speed for a certain distance throughout the run for an added challenge. Increasing the incline on a treadmill can also help add intensity as it takes more effort to run uphill than on a flat surface.

You can also add interval training into your workout by alternating short and intense rounds with lower intensity moves such as jogging or walking. This type of cardio will help keep your heart rate elevated and burn more calories in less time than steady state cardio routines. Other high-intensity options include:

  • Jumping jacks
  • Burpees
  • Mountain climbers
  • Skipping rope

Strength Training

Strength training at home can be a great way to get a full-body workout without having to go to the gym. With the right equipment and a few simple exercises, you can build strength and muscle in the comfort of your own home. You can even use your own bodyweight to create effective resistance and challenge yourself!

Let’s explore a few strength training exercises that you can do at home:

Choose a bodyweight exercise

When performing a strength training workout at home, it is important to select the correct bodyweight exercises. A bodyweight exercise is any exercise in which the primary resistance comes from your own body weight, rather than from an external source such as dumbbells or machines. Examples of bodyweight exercises include push-ups, pull-ups, squats, burpees and lunges.

All of these exercises can be further modified to create a wide range of workouts that target different muscle groups and ensure adequate exercise intensity. For example, you can vary the depth or speed of the movement when completing squats or pushups to increase muscle recruitment and fatigue. Additionally, you can add weights or resistance bands for extra intensity and customize your training program based on your goals.

Increase the intensity of your strength training

If you’re looking to push yourself to the next level and increase the intensity of your strength training, there are a few simple steps that you can take. You can do this by:

  • Increasing the amount of weight that you’re lifting
  • Doing more repetitions for each exercise
  • Reducing your rest times between sets

Additionally, compound movements (which work multiple muscle groups at once) can help create an intense workout.

For example, doing a set of squats with a barbell followed by a set of pull-ups will work out two different muscle groups in rapid succession and will also get your heart rate up. Similarly, instead of doing three sets of 10 arm curls with 10 repetitions each you could raise the overall intensity by performing 21s— seven reps at the bottom range of motion followed by seven reps in the middle range and then seven reps at the top range.


After a strenuous workout, it’s important to cool down properly to help your body ease back into a resting state. Cool-down exercises will help reduce muscle stiffness and soreness, prevent dizziness and improve your flexibility.

Here are some tips on how to properly cool-down after your workout at home:

Stretch your muscles

Stretching your muscles is an important part of any cool-down routine after an intense workout. Doing so helps to relax the muscles, improve flexibility, and increase range of motion. You can stretch each muscle group individually or perform whole-body stretching exercises.

It’s important to stretch dynamically rather than statically – which means you should move through the stretches and not hold them for too long. Some examples of dynamic stretching routines include:

  • Lunges
  • Arm circles
  • Side bends
  • Neck rolls
  • Toe touches

You can also use a foam roller or massage ball to target specific areas of your body that need more attention as part of your cool-down routine. Allowing your body time to stretch and recover will help ensure you stay injury-free and get the most out of your workout.

Do a light jog or jump rope

Cooling down after an intense workout is an important part of the exercise process. Doing a light jog or jumping rope helps to bring your heart rate and breathing back to normal, while stretching helps to reduce tension on your muscles and prevent aches and pains.

  • Light jog: can be done by simply jogging in place at a slow pace, or even walking in place if that’s more comfortable for you.
  • Jumping rope: is another great way to cool down, as it exercises both your heart and lungs while also being low-impact. You don’t need any special equipment—even if you don’t have a jump rope, you can jump up and down as though you had one!
  • Stretching: at the end will help keep muscles limber and improve flexibility over time.


Eating the right foods is essential to getting the most out of your workout at home. Eating healthy, well-balanced meals that are rich in proteins, healthy fats, and complex carbohydrates will give you the fuel you need to power through your workout. It’s also important to drink plenty of water to stay hydrated and energized.

Let’s discuss how nutrition can help you get the most out of your home workout:

Eat a balanced diet

When planning an intense workout at home, diet can play an important role in helping you reach your goals. Eating a balanced diet, rich in nutrient-dense foods such as fruits, veggies and lean proteins, is essential to providing your body with the energy and nutrients to power through these workouts.

Having a balanced diet doesn’t mean you need to completely change the way you eat—it means finding the right balance between carbohydrates, proteins and healthy fats. Eating foods that are nutrient-dense will help fill you up and give you sustained energy throughout the day—eating too many simple carbohydrates such as white bread can cause energy levels to spike and then crash quickly after digestion. Creating nutritious meals with whole grains, lean proteins and plenty of fruits and vegetables can help keep your energy levels consistent throughout the day so that your workouts don’t suffer.

Drink plenty of water

Staying hydrated is essential when it comes to intense workouts, especially if you’re exercising in the heat. When exercising for sustained periods of time, your body will naturally lose water through sweat. Replenishing this lost liquid is key for providing your muscles with the oxygen and nutrients needed to perform optimally. Dehydration can lead to fatigue and even muscle cramps.

In general, experts agree that drinking about 17 ounces of water two hours before your workout is usually enough. However, when doing an intense workout at home, it’s important to drink plenty of water throughout the exercise session as well as during cool down and recovery periods in between sets. Make sure you are drinking at least eight ounces every 20 minutes or so during the workout—more if you are working out in hot or humid conditions—to prevent dehydration and optimize performance.

FAQs about: How To Do Intense Workout At Home

Q1: What kind of equipment do I need for an intense home workout?

A1: To do an intense home workout, you would need basic equipment such as a set of dumbbells, a resistance band, and a stability ball. You can also use your bodyweight for exercises such as pushups and squats.

Q2: How can I make an intense home workout more effective?

A2: To make an intense home workout more effective, focus on using compound exercises that target multiple muscle groups at once, such as squats, lunges, and pushups. Additionally, you can increase the intensity of your workouts by increasing the weight or resistance level.

Q3: What are some sample intense home workouts?

A3: Sample intense home workouts include circuit training, HIIT workouts, and Tabata workouts. These can include exercises such as burpees, mountain climbers, and jumping jacks.

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