7 Ideas for Burst Training at Home

You do not need a gym membership or fancy equipment to get a great workout. You do not even have to leave your bedroom if you do not want to. Burst training, also known as high-intensity interval training, is something you can do almost anywhere, anytime.

It works by alternating short bursts of near-maximum effort, roughly 30 to 60 seconds, with 30 to 60 seconds of lower-intensity movement or rest. Research suggests this kind of interval training can be a very time-efficient way to improve fitness and support fat loss, often delivering meaningful results in less total time than steady, long-duration cardio. Individual results vary, but the appeal is clear: more impact in less time.

A quick note before you start: bursts push your heart rate high, so if you are new to exercise or have any heart, joint, or other health concerns, check with your provider first and ease into the intensity.

7 Burst Training Ideas to Try at Home

Roll out of bed and try any combination of these. Pick a handful and burst for 10 to 20 minutes, three to five times a week.

• Run in place. Keep your knees high and your pace fast, and really make it count.
• Jumping jacks. See how many you can fit into 30 seconds.
• Squat pulses. With your feet shoulder-width apart, squat low and pulse up and down slightly, keeping your knees from traveling past your toes.
• Jump rope. Pick one up and see if you can still keep a steady rhythm going.
• Bike. Ride in bursts on an indoor spin bike or outdoors. This one is easy to do with the whole family.
• Swim. If you have access to a pool, lake, or beach, swim in short, hard intervals.
• High jumps. Stand in place, reach your arms overhead, and jump as fast and high as you can for 30 to 60 seconds.

Mix and match to keep it interesting, listen to your body, and build up gradually. The best workout is the one you will actually do, and burst training makes it easy to fit real exercise into a busy day.