With the start of the new year, we know many of you have fitness goals and resolutions. We do too! And, with the Corona virus still going strong and many gyms shut down, we decided today’s healthy living feature will be one that will get your heart rate-pumping, your body moving, and be quarantine-friendly and totally doable from the comfort of your own living room.

Today’s post is a 20-minute HIIT (high intensity interval workout) that you can do completely at home with no extra equipment or supplies. Why HIIT? This workout style is one of the hottest fitness trends right now. It consists of short but impactful workouts that will get you sweating in just minutes.

Learn more about this new workout style below and plan to do this for your next at-home sweat session.

What you need to know about HIIT

HIIT workouts involve short, bursts of interval training designed to get your heart rate up quickly and keep it elevated. The workout style is designed with minimal breaks between reps, which means you can get a full body workout in just 20 minutes or so!

The other nice thing about this workout style is that many exercises just use body weight or simple free weights -- no complex machinery required.

One thing to note, in order for you to really get the benefits of the workout, and for it to qualify as a HIIT workout, you have to be going full out the entire workout. On a scale of 1-to-10 for level of effort, you need to be hitting at least an 8 or a 9 throughout the workout to really get the benefits. The goal is to be giving it your maximum effort during the exercises (similar to sprint running).

It’s also important to note that this exercise style should be done in conjunction with other exercises as well like low-impact resistance training or other forms of cardio.

Our favorite HIIT Workouts

Ready to jump into the HIIT workouts? Check out this HIIT workout below to target your whole body -- including your arms, back, abs and legs! We recommend saving this post so you can easily access it when you’re ready to do a quick workout at home.

Full-Body HIIT Workout

For this HIIT workout, do each exercise for 1 minute. After every 3 minutes take a 30 second break.

Cycle 1: Repeat cycle 2x

  • 1 min: Squats and Rear Lunges
  • 1 min: Burpees -- for an easier modification try alternating between full burpees with a push-up and burpees without a push-up
  • 1 min: Jumping Lunges
  • 30 second rest

Cycle 2: Repeat cycle 2x

  • 1 min: Mountain Climbers
  • 1 min: Alternating Side Lunges
  • 1 min: Squat Jumps
  • 30 second rest

Cycle 3: Repeat cycle 2x

  • 1 min: Forearm Plank
  • 1 min: Ground Push-up (Push-up from laying flat on the ground)
  • 1 min: Squat Jumps
  • 30 second rest

Mom and Daughter Exercising

Photo by Kamaji Ogino from Pexels


Now that you have a HIIT workout plan, it’s time to decide what to wear while doing it! The good news is HAPARI has an activewear and fitness line that’s perfect for all types of workouts, including HIIT. With how challenging HIIT workouts can be, you need activewear that will stay in place, provides full coverage and support, and is made of quality fabric (see-through activewear is NOT okay).

Check out our picks for the best HIIT-inspired activewear to wear from head to toe from our HAPARI FIT line below.

Bra Top: Our Pink FIT Bra is the perfect bra top to wear for HIIT workouts.This top features a high neckline for full coverage and wide straps that sit comfortably without pinching shoulders or under arms. The soft elastic band under the bust keeps the FIT Bra comfortably in place during your workout, and the t-strap back adds a sleek silhouette.

Woman Posing Wearing Hapari Fit Bra in Pink and Fit Tummy Tuk Pant in Eclipse

Tank Top: Layer our Black FIT Tank on top of the Pink FIT Bra for more coverage and a stylish workout look! Our Black FIT Tank is made from UltraSoft™ breathable CoolFIT™ fabric designed to help you stay cool while you workout. The top features a tank style design with a t-strap back.

Woman Posing Wearing Hapari Fit Tank in Black

Athletic Pants: When it comes to full coverage athletic pants, we’ve got you covered! Our Fit Tummy Tuk Pant in Eclipse is made from durable Performance FIT™ fabric that is moisture-wicking and odor-free and designed to shape, contour and move with you.

Woman Posing Wearing Hapari Fit Tummy Tuk Pant in Eclipse

To shop these looks and view our entire activewear collection, click here.

Year-End Holiday Sale

Don’t miss out! We are still offering our lowest prices of the season right now during our Year-End holiday sale. This is our biggest sale of the year with huge discounts on swimwear and activewear. Shop the full sale here and be sure to use code HOLIDAY75 at checkout to score 75% OFF on your entire order.

Ready for more healthy living tips? Check out the HAPARI blog for more lifestyle and healthy living tips! We also include special product spotlights and exclusive insider deals on our swimwear. See you there!

Header Photo by Elly Fairytale from Pexels

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