If you want to do a home exercise that is not as intense as HIT exercise, then try this circuit. While HIT requires you to do each exercise as fast as you can, here we are more focused on doing each exercise in a slower but more focused way, ensuring that you are in perfect form. This exercise requires some basic home equipment, or you can do it at your gym. 

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Equipment needed: 

Set of dumbbells (choose the appropriate weight for you)

Jump rope

Kettlebell (choose the appropriate weight for you)

Exercise ball

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Ok, here we go:

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Set 1:

Jumping jacks: 20 reps

Using your dumbbells; squat to shoulder press. 10 reps

Exercise ball ab rolls: 10-15 reps

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Rest 20 seconds between each exercise. do this set 3 times. 

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Set 2:

Backward lunges: 10 reps on each side. 

Push ups (make sure you keep your core/belly tucked in): 10 reps

Jump rope: 50 reps (if you don't have one or don't know how to do it, just do the motions without the actual jump rope). 

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Rest 20 seconds between each exercise, do this set 3 times. 

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Set 3:

Side lunges: 10 reps on each side

Kettlebell swings: 20 reps

Plank rows using your dumbbells: 10 on each side

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Rest 20 seconds between each exercise. do this set 3 times.

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Stretch: 5 minutes. 

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