Skip to content
Full Body HIIT Workouts Using Just A Bench And Mat
GYMSPORTZ PTE LTD | 5 Sep 2025
High-Intensity Interval Training (HIIT) has become one of the most effective methods for achieving full-body fitness in minimal time. HIIT combines short bursts of intense exercise with periods of rest or lower-intensity movement, making it ideal for boosting cardiovascular health, building strength, and burning calories efficiently. One of the best aspects of HIIT is that you do not necessarily need a fully equipped gym to perform effective workouts. A simple setup consisting of a bench and a mat can deliver a full-body routine that is both challenging and versatile.
Whether you are a beginner looking to get started or an experienced athlete seeking a fresh way to train at home, incorporating a bench and mat into your HIIT routine can help you reach your goals safely and effectively. This article will guide you through the benefits, essential equipment, sample workouts, and tips for maximising results, so you can make the most of every session.
Why Use A Bench And Mat For HIIT?
Utilising a bench and mat in your HIIT workouts offers multiple advantages that go beyond convenience. First, the bench serves as a stable platform for exercises such as step-ups, incline push-ups, and Bulgarian split squats. These movements target multiple muscle groups simultaneously, improve balance, and challenge stabilising muscles that are often neglected in standard workouts.
The mat, on the other hand, provides cushioning for floor-based exercises. Performing planks, sit-ups, or leg raises on a hard floor can strain your wrists, elbows, and knees. A quality exercise mat protects your joints, allowing you to maintain proper form and focus on the intensity of the workout rather than discomfort. Combining these two pieces of equipment creates a versatile training environment suitable for both strength and cardio exercises.
Additionally, using a bench and mat allows you to perform exercises with a greater range of motion. Movements like bench dips, incline push-ups, and elevated split squats become more accessible, enabling you to engage the muscles more fully and safely. This combination is perfect for home workouts where space and equipment may be limited.
Essential Equipment For Your Home HIIT Setup
Setting up a functional HIIT space at home does not require a lot of equipment. The essentials include:
• Adjustable Bench: Select a sturdy, adjustable bench capable of supporting various exercises. A bench that allows for incline, decline, and flat positions adds versatility to your routine and accommodates different fitness levels.
• Exercise Mat: A high-quality mat provides cushioning for floor exercises, reducing the impact on joints and making workouts more comfortable. Thick mats are preferable if you plan on doing exercises like planks or ab rollouts.
• Resistance Bands: While optional, resistance bands can enhance your workouts by adding intensity. They are excellent for glute bridges, rows, and banded squats. Incorporating resistance bands can help you build strength and endurance without adding bulky equipment.
• Compact Treadmill: If space allows, a compact treadmill can be a useful addition for warm-ups or cardio intervals. Even five to ten minutes of light jogging before your HIIT session can increase your heart rate and prepare your muscles for exercise.
With just these few items, you can create a highly effective and flexible workout space at home that supports full-body training and progression over time.
Sample Full Body HIIT Routine
Here is a sample routine that combines bench and mat exercises. This workout can be completed in 20–30 minutes and is suitable for most fitness levels.
Warm-Up (5 minutes)
• Jog in place or on a compact treadmill.
• Perform dynamic stretches such as arm circles, hip rotations, and leg swings.
Circuit (3 rounds, 30 seconds per exercise, 15 seconds rest between exercises)
1. Step-Ups – Step onto the bench, alternating legs. This strengthens your glutes, quads, and calves while also improving balance.
2. Push-Ups – Perform standard or incline push-ups using the bench. This targets your chest, shoulders, and triceps.
3. Bulgarian Split Squats – Place one foot on the bench behind you and lower into a squat with the other leg. Focus on balance and form to engage the quads and glutes effectively.
4. Plank Hold – Maintain a plank position on the mat, keeping your body in a straight line. This strengthens your core, shoulders, and lower back.
5. Bench Dips – Position your hands on the bench behind you and lower your body towards the floor. This isolates the triceps and also engages your shoulders.
6. Mountain Climbers – Perform on the mat for a cardio burst. Drive your knees toward your chest quickly while maintaining a strong plank position.
Cool Down (5 minutes)
• Stretch all major muscle groups, focusing on the chest, shoulders, quads, hamstrings, and back.
• Include deep breathing exercises to lower your heart rate and enhance recovery.
This workout can be adjusted based on fitness level. Beginners can reduce the duration or number of rounds, while advanced athletes can increase intensity by adding weights, resistance bands, or longer intervals.
Benefits Of Incorporating A Bench And Mat
Using a bench and mat in your HIIT workouts provides numerous advantages:
• Enhanced Stability: The bench supports various exercises, reducing the risk of falls and improving balance.
• Joint Protection: A cushioned mat safeguards knees, elbows, and wrists during floor
• Full-Body Engagement: Combining upper body, lower body, and core movements in a single circuit ensures a comprehensive workout.
• Versatility: This setup allows you to perform hundreds of different exercises, keeping your workouts fresh and challenging.
• Space Efficiency: Both items are compact and easy to store, making them ideal for small home gyms.
Additionally, the bench and mat combination allows for low-impact modifications of traditional HIIT exercises, reducing the risk of overuse injuries while still delivering excellent results.
Tips For Maximising Your HIIT Workouts
To make the most of your bench and mat HIIT routine, keep these tips in mind:
• Focus On Form: Proper technique ensures that the correct muscles are targeted and reduces the risk of injury.
• Progress Gradually: Start with basic exercises, gradually increasing the intensity, duration, or number of rounds as your fitness improves.
• Incorporate Variety: Alternate exercises regularly to avoid plateaus and target different muscle groups.
• Prioritise Recovery: Give your muscles time to recover between workouts. Proper rest improves performance and prevents burnout.
• Track Your Progress: Monitor the number of rounds, repetitions, or weights used to measure improvements over time.
Adding a small piece of equipment like a resistance band or a compact treadmill can elevate your routine, providing variety and additional intensity.
Conclusion
Performing full-body HIIT workouts using just a bench and mat is a convenient, efficient, and highly effective way to train at home. These simple tools provide stability, support, and versatility, allowing you to engage all major muscle groups, improve cardiovascular fitness, and burn calories in a time-efficient manner. Whether you are a beginner or an experienced athlete, incorporating these exercises into your routine can deliver excellent results without the need for a fully equipped gym.
For more information on creating home workout setups and finding quality fitness equipment, explore Gymsportz for expert advice and a wide selection of products to elevate your HIIT sessions.
