HIIT (High-Intensity Interval Training) workouts are becoming increasingly popular as people look for efficient ways to stay fit and healthy. One of the most calorie burning and easiest HIIT workouts you can do is, surprisingly, a back workout at home. With minimal equipment, HIIT back workouts help you build strength and tone your muscles in no time, all while melting away calories like nobody’s business.
In this article, we’ll tell you the benefits of HIIT workouts, what exercises you can incorporate into your back workout at home, and even some products that will help you complete your exercises to the best of your ability.
HIIT Training and its Benefits for Back Workouts
HIIT training is an exercise that alternates short intervals of intense physical activity with brief periods of rest or low-intensity activity. It has become increasingly popular due to its efficiency and the fact that it can be done anywhere, at any time.
HIIT workouts are useful for back workouts because they allow you to burn more calories in less time than traditional exercises. The benefits of HIIT training for backs include increased muscle strength and definition, improved posture, and fat loss.
Additionally, by focusing on compound exercises (involving multiple muscles), you can also target other areas, like your abdominals and glutes.
The main muscles targeted by back workouts include the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae (lower back). By targeting these muscles with HIIT exercises, you’ll build strength and tone your body quickly and effectively since you are burning so many calories from the HIIT aspect.
How to Perform a Seated Band Row to Workout Your Back
Top HIIT Back Workout Exercises to Mix With
In this section, you’ll learn about some HIIT movements, including those that target your back specifically. You don’t have to incorporate them all into your routine in this order – mix and match for what you’re feeling daily, or try different ones out until you form a new workout routine.
Before we start, there are a few things to keep in mind. First, you can increase your intensity by doing a fast but controlled repetition of the HIIT back exercises. You should also be doing either 8-12 or 12-16 reps per set for them.
For the HIIT movements, go as hard as possible for about 30 to 60 seconds. For example, if you’re using a treadmill or elliptical for your HIIT movement, you should sprint for 30-60 seconds.
Doing a HIIT back workout at home requires that you do 1 back exercise and 1 HIIT movement back-to-back, then take 30-60 second rest in between. You should repeat this order until you’ve completed eight to twelve rounds. If you feel like you can do more after that, go for it!
With that in mind, let’s get into it!
HIIT Movements to Incorporate
- Jumping Jacks are a great way to get your blood flowing and to warm-up for the more intense exercises. Start with your feet together and arms at your sides, then jump outwards while bringing your hands above your head.
- Treadmill Sprints are a great way to get your heart rate up and burn some calories. Start by walking on the treadmill, then increase your speed until you’re running as fast as possible. Return to walking after.
- Mountain Climbers are great for toning your core, shoulders, chest, and legs. Start in a high plank position, then bring one knee towards your chest while keeping the other leg straight. Alternate between legs as fast as you can.
- Elliptical Machine Sprints are also great for getting your heart pumping and burning calories. Start by going at a moderate pace and then increase the difficulty until you’re going as fast as possible, then return to walking.
- Burpees are an all-around great HIIT exercise. Start by standing with your feet shoulder-width apart, then lower yourself into a squat position. Place your hands on the ground and throw your feet back into a push-up like position. Retract your legs back to squat position and jump up to bring your hands above your head and then repeat.
HIIT Back Exercises to Incorporate
- Lat Pulldowns with Resistance Bands are great for targeting the back muscles. Grab a resistance band and attach it to a door jam or something similar. Pull the band down with both hands until your elbows are fully contracted down to your body, then release slowly back up. You can increase the intensity by using heavier bands if desired.
- Seated Rows are a great way to build strength in your back muscles with a strong focus on your rhomboids. You can do this with either resistance bands or dumbbells. Attach the bands to a door handle or door jam and pull them towards you while sitting down. For bent-over rows with dumbbells, place two weights at your feet and hinge forward from the hips until your torso is parallel to the floor. Pull up both weights while keeping your back straight until they reach chest level, then release and repeat!
- Pull-ups are an excellent way to strengthen your back muscles, focusing the energy mainly on your lats. You can use a pull-up bar, or find something like a door frame or an awning you can hang onto. For the exercise, simply pull yourself up until your chin reaches the bar and then lower yourself down slowly.
- Shrugs are a great exercise for targeting your traps and upper back muscles like the rear deltoids. You can use dumbbells or any heavy household item like water bottles or bags of flour to complete this exercise. Stand with your feet shoulder-width apart and hold two weights in your hands. Lift your shoulders towards the ceiling, then release and repeat! Make sure to keep your shoulders back and don’t roll them forward.
- Lower Back Raises help strengthen your lower back muscles. You can do them on the floor by doing “supermans”, where you lay face-down and lift both arms and legs off the ground simultaneously, or with a Roman chair – an adjustable piece of equipment that helps support your body while you raise yourself.
In short, some HIIT movements you can incorporate are:
- Jumping Jacks
- Treadmill Sprint
- Mountain Climbers
- Elliptical Machine Sprint
They should be done at maximum capacity for 30-60 seconds.
And some HIIT back exercises you can incorporate are:
- Lat Pulldowns with Resistance Bands
- Seated Rows
- Lower Back Raises
Do 8-12 or 12-16 reps and determine your intensity. You should do a back exercise and then a HIIT movement immediately afterward with a 30-60 second rest period after both exercises.
To get the most out of your HIIT back workout at home, include a variety of exercises that focus on different muscle groups. Utilizing equipment like treadmills, ellipticals, adjustable benches, dumbbell sets, pull-up bars, and resistance bands can take your workout to the next level. We’ll look into fitness products like these in the next section.
Top 5 Workout Products to Help with Your HIIT Back Workout At Home
Having the right workout equipment at home can elevate the ease and effectiveness of your HIIT back workouts at home. Access to items like resistance bands, dumbbells, or a pull-up bar enables targeted exercises that challenge back muscles effectively. The convenience of a home setup removes barriers to consistency, ensuring regular HIIT sessions. Additionally, you can customize your routine with ease, adjusting the intensity and variety of exercises to match your fitness level and goals. This tailored approach not only simplifies your workouts but also maximizes their impact, leading to a stronger and more sculpted back.
FLYBIRD, a brand with two decades of expertise in crafting fitness equipment, has truly excelled with their high-quality bench, especially in the realm of weight benches. This bench isn’t your typical one-month wonder; it’s designed for long-term durability and performance, and it shows. Constructed from commercial-grade steel that has undergone rigorous weight testing, this bench is engineered for your safety during every workout session. Its impressive 800-pound weight capacity is achieved through a unique triangular frame structure crafted from heavy-duty commercial-quality steel, providing exceptional sturdiness and longevity—a crucial aspect of any workout equipment.One standout feature is the bench’s swift adjustment capability with an automatic lock mechanism, offering seven back positions and three seat positions to cater to a full range of exercises. The 2-inch soft foam padding on the 10.6-inch upgraded backrest and seat, covered in PU leather, guarantees comfort as you engage in various exercises. Moreover, its space-saving design is a game-changer, as the foldable bench requires no assembly and can be conveniently stowed away with folded dimensions of 30 inches in length, 16 inches in width, and 9 inches in height.
One need not fret about accuracy with FLYBIRD. Their measurements and capacity claims are genuine, setting them apart from others who may not be as truthful in their representations. To top it off, your purchase includes a one-year warranty covering the frame and 30 days of pad coverage. FLYBIRD’s 2021 High-Quality Bench is a wise investment for your fitness journey, offering both reliability and peace of mind. It will surely make doing a HIIT back workout at home easier and more effective.
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