HIIT Workout You Can Do With A Chair or Your Own Bodyweight

Hiit Workout

Many of us are limited only to using items we have around the house or our own bodyweights to stay fit. Gyms are closed down (unless you’re lucky enough to access to one), and most people aren’t fortunate enough to have a full gym setup at home. 

But don’t fret, there are countless ways to train without either one of these which involves more than your basic home exercises. And so far, we’ve provided several, effective at-home routines, some courtesy of leading fitness experts and others based on common training knowledge. But today, we have a few more workouts for you that are HIIT (high-intensity interval training) style courtesy of former NFL safety Omar Bolden and top fitness coach Charlee Atkins (Le Sweat)

First up, the workout that Bolden posted on Instagram a few weeks ago. All you need a sturdy chair and a surface that’ll prevent it from moving during the workout. It may be simple but easy it’s not! Check out the workout below.

Workout details…

So for this workout, you’ll do each exercise as prescribed below. Then you’ll repeat it 5 times.

  • Chair Dips 30/30 sec ea leg
  • Seated Squat Jumps x 45 sec-15 sec off
  • Plank Jack Mtn Climbers x 45 sec-15 sec off
  • Alt Pop Squat to Jumping Jacks x 45 sec-15 sec off
  • Repeat 5xs

Scroll through to see all training clips…

Now to the 30-minute bodyweight-only workout posted by Charlee Atkins (C.S.C.S) just a week ago. 

Workout details… 

Do each exercise for 40 seconds and rest for 20 seconds. Do 6 rounds in total. The exercises are listed according to the same order shown in the Instagram clips. 


  • 1.5 Squat + Jump
  • Plank + Arm Extension
  • Bounds
  • Runner’s Lunge + Rotation
  • Lunge Matrix

Scroll through to see all training clips…

Important training tips

Here are some essential tips for anyone considering doing these HIIT workouts.

Avoid HIIT if you’re a beginner

Those new to training should avoid high-intensity interval training. The reason being is that the impact and quick movements on the joints can be dangerous if you’re not used to doing similar activities. Not to mention, it’ll get your heart rate up very quickly which can result in an unpleasant experience, especially with prolonged activity. 

Work your way up by going for a brisk walk regularly, doing or by doing slow, low-impact activities. Then you can implement small jumps, etc. Practice bodyweight exercises and learn how your joints should move to ensure you prevent injuries the best you can. This is especially important for those carrying extra weight and who are susceptible to injuries. 

Do what you can

It’s understandable that you’d want to keep up with any workout. But there’s no need to compromise proper form or risk an injury by trying to match the pace and/or the entire workout if you’re simply not able to. Do what you can and take rest breaks if needed. 

Work on slowly improving your performance session after session until you’re proficient which can take time so be patient. 

Make sure to fuel up

It’s always recommended to eat a nutritious meal before engaging in HIIT. Something with protein and a complex carb source will ensure you can sustain a productive level of energy throughout the workout. Carbohydrates are the only macronutrient that can break down quickly enough to sustain this type of activity. (1)

However, you can still do HIIT while following a keto diet as fat is used to fuel your sessions. Also, don’t forget to stay adequately hydrated by drinking water before, a little during the workout and more afterward. 

Frequently Asked Questions (FAQs)

Wrapping Up

Now it’s time to try these HIIT workouts in the comfort of your own home. Both are very effective and all you need is a chair or your own body weight to get your heart rate up, condition your muscles, and build strength. You can do HIIT a few times per week safely but listen to your body and rest/recover when needed. 


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