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HIIT at Home - the place for HIIT online!

Welcome to our online hub for High-Intensity Interval Training, where we bring you the best of HIIT right to your fingertips. As a certified Level 3 online HIIT trainer based in Bicester, Oxfordshire, UK, I’m here to provide you with expert guidance on all aspects of HIIT, whether you’re a beginner or an experienced fitness enthusiast. Our platform offers an extensive range of virtual HIIT workouts, live HIIT sessions, and customised HIIT plans to help you achieve your fitness goals in the most time-efficient manner.

Our goal is to make HIIT accessible and enjoyable for everyone, no matter where you are. We provide a variety of online HIIT classes, HIIT workout videos, and the best online HIIT workout programs that cater to different fitness levels and preferences. As a professional HIIT training specialist, I ensure the safety and effectiveness of each exercise, offering one-on-one support to refine your techniques and track your progress. Our online workout community brings together like-minded individuals who share a passion for HIIT, fostering a motivational and goal-oriented environment.

Join us on this exhilarating journey towards improved health and fitness with our expert-led HIIT online platform. Experience the benefits of working with a dedicated HIIT trainer and discover the transformative power of High-Intensity Interval Training. Let’s embark on this fitness adventure together and unlock your full potential. Happy training!

A HIIT at Home HIIT trainer working with a client

HIIT at Home Google Reviews

Wonderful personal experience with amazing energy that stays after practice! 100% recommend trying - with one warning - it gets addictive!
Paula Burniak
I was introduced to this by a friend, I play lots of football and at 41 years of age the bespoke workout that I received as helped me tremendously on the football field, highly recommend
Joey Guarisco
Struggled to find the time to workout but came across flav and her 20 min workouts and they are spot on, just what I needed in my daily routine, bonus I can do from home as well 👍🏽
Chris Russell
Flavia is amazing , why is there not a 6 star option 🙂
Neil Parkinson
ways looking forward to my sessions with Flavia! Not only I saw the results in a few weeks time but also always have the most fun time!!! You rock Flavia!
Calin Diana
As a complete beginner I am thoroughly enjoying my sessions with Flavia. She is so encouraging and supportive and after just a few weeks I am already feeling stronger. I would thoroughly recommend
Amy Thomas

What are

5 Benefits of
HIIT online

1. Time Efficient

20 minutes of HIIT online can be as effective as an hour of normal intensity workouts

2. Increased calorie burn

HIIT burns more calories during and after the workout compared to steady-state cardio

3. No Equipment

HIIT utilises your own body weight, so there's no need to buy any expensive equipment

4. Boosted Metabolism

Online HIIT workouts elevate your metabolism for hours after exercise, resulting in additional calorie burn and weight loss

Enhanced Muscle Endurance

By targeting both the aerobic and anaerobic systems, HIIT improves muscle endurance and strength

got a burning hiit question?

No problem…Get in touch using the form and we will get back to you straight away

got a burning hiit question?

No problem…Get in touch using the form and we will get back to you straight away

HIIT at Home Co-Founder and Head HIIT Trainer

Flavia kalebic

Meet Flavia, the dynamic co-founder and head HIIT trainer of HIIT at Home.

With over seven years of experience as a personal trainer, Flavia’s passion for fitness and expertise in high-intensity interval training has helped countless clients transform their lives.

She’s dedicated to empowering individuals to achieve their health and fitness goals through fun, effective, and time-efficient HIIT online workouts. 

Join Flavia on your fitness journey and unlock the potential of HIIT online for a stronger, fitter, and healthier you.

Flavia also runs a live exercise class in Bicester, click the link to find out more.

Bicester Personal Trainer and HIIT online expert
HIIT at Home head HIIT Trainer Flavia Kalebic


Ask a hiit trainer...

Want to learn more about HIIT check out our article on the science of HIIT here.

HIIT stands for High-Intensity Interval Training. It’s a workout technique that alternates between short bursts of intense exercise and brief periods of rest or low-intensity activity, effectively boosting fitness levels, burning calories, and improving overall health in a shorter amount of time compared to traditional workouts

Yes, beginners can definitely do online HIIT (High-Intensity Interval Training). The key for beginners is to modify the intensity and duration of the workouts to match their current fitness levels. This will help ensure they experience the benefits of HIIT without increasing the risk of injury or overexertion.

Beginners should focus on proper form and technique, choose exercises that are appropriate for their fitness level, and gradually increase the intensity and duration of workouts as they become more comfortable with HIIT.

Examples of High-Intensity Interval Training (HIIT) workouts include a variety of exercises that can be combined to create custom routines. Some of best online HIIT classes incorporate:

  1. Sprinting – Running as fast as possible for a short distance or time, followed by a rest or active recovery period.
  2. Jump squats – Performing explosive squats by jumping into the air, followed by a brief rest before repeating.
  3. Burpees – A full-body exercise that combines a squat, push-up, and jump, followed by a rest period.
  4. Mountain climbers – In a plank position, rapidly driving knees toward the chest, alternating legs, followed by a rest period.
  5. Bicycle crunches – Lying on your back and performing rapid, alternating knee-to-elbow touches, followed by a rest period.
  6. Box jumps – Jumping onto and off a raised platform, followed by a rest period.
  7. Kettlebell swings – Swinging a kettlebell between the legs and up to shoulder height, followed by a rest period.

These exercises can be combined and adjusted to suit individual fitness levels and preferences, with the key being to maintain a high intensity during the active phase, followed by a rest or active recovery period

The recommended frequency for HIIT workouts varies depending on your fitness level, goals, and overall exercise routine. Generally, it’s suggested to perform HIIT workouts 2-3 times per week, allowing at least 24-48 hours of recovery between sessions to prevent overtraining and ensure adequate rest for your muscles.

Keep in mind that incorporating other types of exercise, such as strength training, flexibility training, and steady-state cardio, into your weekly routine can help create a well-rounded fitness program. It’s essential to listen to your body and adjust your HIIT frequency and intensity accordingly to avoid injury and burnout

While HIIT offers many benefits, there are some potential disadvantages to consider:

  1. Risk of injury: The high-intensity nature of HIIT can increase the risk of injury, especially if proper form and technique are not maintained or if workouts are not appropriately tailored to an individual’s fitness level.

  2. Overtraining: Without adequate rest and recovery, performing HIIT workouts too frequently may lead to overtraining, which can result in decreased performance, increased fatigue, and a higher likelihood of injury.

  3. Not suitable for everyone: Certain populations, such as those with specific medical conditions or joint issues, may find HIIT workouts too strenuous or challenging. It is crucial to consult with a healthcare professional before beginning any new exercise program, including HIIT.

  4. Potential for burnout: The intense nature of HIIT can be mentally and physically demanding, which may contribute to burnout or a lack of motivation to continue with the training program.

Despite these disadvantages, HIIT can still be a highly effective and efficient training method for many individuals. By incorporating adequate rest, focusing on proper form, and tailoring workouts to individual fitness levels, the potential drawbacks can be minimized.

If you’re unsure if HIIT is right for you, why not get in touch and speak to a HIIT Trainer who can help you understand the pros and cons of high-intensity interval training

Yes, HIIT can help reduce belly fat. High-Intensity Interval Training is an effective form of exercise for burning calories and promoting overall fat loss, including belly fat. While it’s not possible to specifically target belly fat through exercise, HIIT can help reduce overall body fat, which in turn may lead to a reduction in belly fat.

The high-intensity nature of HIIT workouts results in a higher calorie burn both during and after the workout, a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC) or the “afterburn effect.” This increased calorie burn can contribute to a caloric deficit, which is necessary for weight loss and fat reduction.

Additionally, HIIT has been shown to improve insulin sensitivity and increase the production of fat-burning hormones, such as growth hormone and adrenaline, further supporting the reduction of belly fat.

To maximize the effectiveness of HIIT for reducing belly fat, it’s essential to combine it with a balanced diet and a healthy lifestyle. Proper nutrition and consistent exercise will help create the necessary caloric deficit and support overall fat loss, including in the abdominal area

Yes, 20 minutes of HIIT per day can be enough for many individuals, depending on their fitness goals, fitness level, and the intensity of the workouts. HIIT is an efficient and effective workout method, providing numerous health benefits, such as improved cardiovascular fitness, increased calorie burn, and enhanced muscle endurance, even in shorter workout sessions.

The key to getting the most out of a 20-minute HIIT workout is to ensure that you are pushing yourself during the high-intensity intervals, maintaining proper form, and incorporating a variety of exercises to target different muscle groups.

However, it’s important to listen to your body and avoid overtraining. Most experts recommend doing HIIT workouts 2-3 times per week, with at least 48 hours of rest between sessions to allow for adequate recovery. Overdoing HIIT workouts can lead to injuries, burnout, or a decrease in performance.

Getting the help of a professional HIIT Trainer would ensure you get the most benefit from your 20 minute workout. Why not get in touch and book in your free 1-2-1 HIIT at Home taster sessions?

There is no definitive answer to the most effective type of HIIT, as the effectiveness of a HIIT workout depends on individual factors such as fitness level, goals, preferences, and the specific exercises incorporated. However, some common types of HIIT that have proven effective for many people include:

  1. Tabata: A popular HIIT format where you perform 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for a total of 8 rounds (4 minutes) to really get your heart rate going.

  2. Circuit Training: A workout where you perform several exercises in sequence, with little to no rest between them, for a set number of rounds. Circuit training can include a mix of strength training and cardio exercises, making it an efficient and versatile option for HIIT.

  3. EMOM (Every Minute on the Minute): A workout format in which you perform a specific exercise at the start of each minute, completing a predetermined number of reps as quickly as possible for a short period. The remaining time in the minute serves as your rest period before starting the next exercise or round.

  4. AMRAP (As Many Rounds As Possible): A workout format where you complete a circuit of exercises as many times as possible within a set time frame, such as 20 minutes.

The key to an effective HIIT workout is to choose exercises that target a variety of muscle groups, maintain proper form, and push yourself during the high-intensity intervals while allowing for adequate rest and recovery. Also, incorporating different types of HIIT workouts at home into your fitness routine can help prevent boredom, challenge your body in new ways, and maximize the benefits of this powerful training method

Why should you book in a free HIIT Trainer taster session?

Booking a free HIIT trainer taster session offers several benefits for those considering incorporating HIIT into their fitness routine:

  1. Personalised Approach: A taster session allows you to experience a HIIT workout tailored to your specific needs, goals, and fitness level. This individualised approach helps you see the potential benefits of working with a HIIT trainer and ensures you’re exercising safely and effectively.

  2. Proper Technique: A trained professional will teach you the correct form and technique for each exercise, helping to minimize the risk of injury and maximize the effectiveness of your workouts.

  3. Motivation and Accountability: A taster session can provide a boost of motivation and give you a taste of the support and encouragement a trainer can offer. This extra push can help you stay committed to your fitness goals and make your workouts more enjoyable.

  4. Expert Advice: A HIIT trainer has the knowledge and experience to answer any questions you may have about HIIT workouts, helping you gain a better understanding of this powerful training method.

  5. No Obligation: A free taster session allows you to try out a HIIT trainer’s services without any financial commitment, helping you make an informed decision about whether working with a trainer is the right fit for you.

Booking a free HIIT trainer taster session can be a valuable first step towards reaching your fitness goals and discovering the benefits of high-intensity interval training under the guidance of an expert.

Still not sure what HIIT is? Head over to our What is HIIT page and find out what you’re missing and how you can get started with HIIT online.

What Happens at Your First personal HIIT trainer session?

The Discovery Chat

Start your HIIT journey with an insightful discovery chat, where you and your HIIT Trainer will discuss your fitness goals, experience, and any concerns you might have. This conversation lays the foundation for a personalised HIIT workout plan that will not only suit your needs but also challenge and inspire you. By understanding your unique fitness journey, your HIIT Trainer can provide the guidance, motivation, and support necessary for you to overcome obstacles and achieve your goals

Tailor-Made HIIT Workout

Your dedicated HIIT Trainer will carefully assess your current fitness levels and any previous HIIT workout experience to craft a custom HIIT workout plan that is perfect for you. This will ensure the training session is both challenging and appropriate for your abilities, allowing you to progress at a pace that suits your individual needs. By incorporating your unique strengths, weaknesses, and goals into the workout design, your HIIT Trainer will help you achieve optimal results and enjoy a more effective and enjoyable HIIT taster session

Warm Up

Warming up before exercise is crucial for preparing your body for the upcoming physical activity. It increases blood flow to the muscles, raises body temperature, and improves joint mobility. These factors help reduce the risk of injury, enhance overall performance during the workout, and prime the body for more efficient movement patterns. A proper warm-up can also mentally prepare you for the exercise session, setting the stage for a focused and effective workout.

Work Out

Your expert HIIT Trainer will take you through your personalised workout plan that caters specifically to your fitness levels, prior experience with HIIT workouts, and individual goals. With a unique and tailored approach, your HIIT personal trainer session will be both challenging and suitable for your abilities, enabling you to progress at your own pace. By focusing on your strengths, areas for improvement, and objectives, your HIIT Trainer will help you reach your fitness goals more efficiently, while making your workout experience enjoyable and rewarding

Cool Down

This crucial step aids in transitioning your body back to a resting state and promotes optimal recovery. Your trainer will teach you how to effectively incorporate stretching and relaxation techniques that help alleviate muscle soreness, improve flexibility, and prevent injuries. A well-designed cool-down will not only enhance your overall workout experience but also ensure that you stay in peak condition for your next HIIT session

An infographic - 3 things you didn't know about HIIT
An infographic showing the advantages of HIIT

What are the advantages of doing a HIIT online workout?

  • Time-saving: No commute to the gym, making workouts more efficient
  • Comfort: Exercise in a familiar, private space
  • Flexibility: Schedule workouts around your busy life
  • Customization: Personalized workouts tailored to your goals
  • Motivation: Trainer support to keep you engaged and accountable
  • Variety: Access to a wide range of HIIT exercises
  • Cost-effective: No gym membership fees
  • Progress tracking: Monitor your fitness journey on our fitness app and adjust as needed
  • Accessibility: Work out regardless of location or equipment
  • Consistency: Easier to maintain a routine with at-home workouts

What are the advantages of doing a hiit online workout?

  • Time-saving: No commute to the gym, making workouts more efficient
  • Comfort: Exercise in a familiar, private space
  • Flexibility: Schedule workouts around your busy life
  • Customization: Personalized workouts tailored to your goals
  • Motivation: Trainer support to keep you engaged and accountable
  • Variety: Access to a wide range of HIIT exercises
  • Cost-effective: No gym membership fees
  • Progress tracking: Monitor your fitness journey on our fitness app and adjust as needed
  • Accessibility: Work out regardless of location or equipment
  • Consistency: Easier to maintain a routine with at-home workouts
An infographic showing the advantages of HIIT

Ready To chat to your online personal HIIT trainer?