How to Construct the Perfect High Intensity Training Workout at Home

High Intensity Training allows you to burn fat, build lean muscle mass, and improve your athletic conditioning – all in one simple, 20 to 30 minute workout. In this post, I will give you a basic blueprint on how to develop the best high intensity workouts at home.

6 Reasons why High Intensity Training at Home May be the Best Option for You:

  • Limited Space – the techniques I’m about to show you do not need much space. You can literally workout in your bedroom if you’d like. I trained in a small 5’x7′ space for years before my family moved to a larger home with a backyard and garage.
  • Equipment – Your body does not know how much weight you are lifting. Instead, it only recognizes stress. Use the following intensity techniques to place your body through higher levels of stress, which will allow for more fat burning, muscle building, and improved athletic performance.
  • Efficiency – You’re busy with family and a full time job. You need a workout that can be completed within a short period of time. Use the following intensity techniques, and you’ll do just that. As you get better and better atdeveloping training programs, you’ll be in and out of your home gym within 20 minutes.
  • Convenience – If you workout at home, there is no need to drive down to your gym to workout. You’ll save even more time. Plus, the convenience is amazing. Imaginebeing able to get up, workout, and just go about the rest of your day.
  • Cost – You’ll save a ton of money on expensive gym memberships. The average annual cost of a gym membership is $400. If you were to instead invest just half of that money into building up a small home gym, you’d get more results with less cost and less time commitment.
  • Training Advice – There are tons of resources out there teaching you how to workout at a gym. There are only a few resources out there teaching you how to workout in your own home. But, you really only need one:

3 Easy steps to take before Programming your Workouts

  • Set a goal – different parameters are needed for different aspects of fitness – fat loss, mass gain, athletic fitness, general fitness, and strength. Choose which is the most important for you, and follow the basic principles to achieve that one fundamental goal.
  • Realize how much time you have to train each week.Is there a way to free up more time for exercise?
  • What kind of equipment do you have access to? Will you be purchasing any new equipment in the future?

Basic Principles to Follow based on Goals:

  • Fat Loss
    • Keep your training intensity as high as possible
    • Don’t worry about how much weight you’re lifting
    • Consume less calories than you burn.
  • Mass Gain
    • Purposely take rest periods between each set for optimal recovery.
    • Increase the weight only if the weight is not challenging enough.
    • Consume more calories than you burn.
  • Athletic Training
    • Exercises must meet the needs of the sport you are performing.
    • Caloric intake must match the amount of calories you burn.
    • Experiment with a variety of different intensity techniques.
  • General Fitness
    • Keep your training intensity as high as possible.
    • Increase the weight only if the weight is not challenging enough.
    • Caloric intake must match the amount of calories you burn.
  • Strength
    • Rest only as long as you need to recover.
    • Strive to increase the weight after each workout.
    • Consume more calories than you burn.

Once you’ve decided your goal, it’s time to learn some intensity techniques:

Circuit Training vs. Interval Training

  • Circuits incorporate a large variety of exercises within one, short session.
    • Circuits are where you choose a variety of exercises that work the entire body and perform them back to back with little to no rest.
    • Can use a variety of training implements including bodyweight, medicine ball, kettlebell, dumbbell, and barbell.
  • Intervals focus on just one exercise performed during a short session.
    • Intervals are where you alternate between periods of high intensity and low intensity training.
    • Typically used with cardiovascular exercises, but you can also use bodyweight, dumbbell, kettlebell, barbell, or medicine ball exercises.

How to Set up a Circuit Training Routine at Home:

  • Choose anywhere between 2 to 10 exercises that work the entire body.
  • Perform each exercise back to back with little to no rest in between each exercise.
  • Perform the circuits for a total of 2 to 10 times.

How to Set up an Interval Training Routine at Home:

  • Choose one exercise.
  • Perform the exercise for 20 to 60 seconds, then rest for 20-60 seconds.
  • Continue in this manner for as many sets as you would like.

What is Interval Circuit Training?

  • Interval Circuit Training (ICT) is where you perform a variety of exercises using time frames, instead of repetitions.
    • Choose anywhere from 2 to 10 exercises that work the entire body.
    • Perform each exercise for 20 to 60 seconds, then move immediately on to the next exercise.
    • Perform the circuits for a total of 2 to 10 times.

More Intensity Techniques to Use with your Home Workouts

As you become better and better at your home workouts, you’ll need more high intensity techniques to help push yourself further. Here is a list of some amazing techniques you can use:

  • Supersets – Perform two non-competing exercises back to back. Non-Competing means that they should not work the same muscle groups. For example,pushups and pullups performed back to back would make a great superset workout.
  • Interval Supersets – Perform two non-competing exercises back to back in an interval format. Choose a time frame of 20 to 60 seconds for each exercise. Perform a total of 2 to 10 supersets. Another option is to perform multiple supersets per workout.
  • Inverse Pyramids – Choose two exercises. With the first exercise, the repetitions increase after each round, and with the second exercise, the repetitions decrease after each round. Perform the exercises in a superset manner.
  • Up and Down Pyramids – Choose two exercises. With each each exercise, increase the repetitions after each round for 2-4 sets, then go back down the pyramid, decreasing the repetitions after each set. Perform the exercises in a superset manner.
  • Partial Repetitions – Partials are where you perform a short range of motion of a particular exercise. For example, in a pushup, the partial rep range would be from the floor to the half-way mark, as this is the range where most people are the weakest.
  • Alternating with Cardio – Instead of alternating between two or more exercises, alternate between cardio drills such as sprinting, jump roping, or shadowboxing. Choose high intensity, short duration drills that work seamlessly with the bodyweight or dumbbell exercises that you choose.

All these techniques can be adapted to fit your goal. Use the guidelines presented to you in this post for maximal progress.

If you want some done-for-you high intensity workouts, then you should check out Gladiator Body Workout:

Gladiator Body Workout

  • Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
  • If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
  • The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.

Click Here for More Information


If you made it this far then you are definitely ready to purchase this training program.  Take charge of your health and benefit from this program or get it as a gift for anyone that cares about maximizing the benefits of high intensity training.

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  • How to Build a Killer Interval Workout.
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Article by Parth

Hey guys! I'm glad you loved this article! I've got some great free stuff I want to share with you. If you guys are REALLY into bodyweight training, then you'll LOVE my Playground Workout. Check it out HERE. Enjoy the site!


  1. Nice article and lots of the basic principles that we all need to be reminded of. I enjoy your work a lot. Keep at it.


  2. Thanks Wayne. Your feedback is appreciated.

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