Crush your HIIT workouts at home with an Adjustable Weight Bench. This versatile tool adds intensity, variety, and support to elevate your training.

Why HIIT?

If you want maximum results in minimum time, HIIT — High-Intensity Interval Training — should be your best friend. HIIT combines short bursts of all-out effort with brief rest periods to torch calories, build lean muscle, and boost your cardio fitness. It’s efficient, adaptable, and perfect for busy people who want to train smarter, not longer.

Even better? HIIT is tailor-made for at-home training. You don’t need fancy machines — just smart gear that lets you switch up exercises fast. That’s where an Adjustable Weight Bench comes in.

Why Add a Bench to HIIT?

Most people think of an adjustable weight bench as a chest day staple — incline presses, flat presses, maybe a few curls. But a sturdy, adjustable bench is one of the most versatile pieces of equipment you can have in your home gym — especially for HIIT.

Here’s why:
More Variety: Add incline, decline, and flat moves to hit muscles from new angles.
Bodyweight + Weights: Use it for strength moves, plyometrics, and core work.
Elevate Intensity: Combine bench moves with classic HIIT exercises to keep your heart rate up.

5 HIIT Moves You Can Do With an Adjustable Weight Bench

Here’s how you can turn a simple bench into a HIIT powerhouse:

Incline Push-Ups:
Place your hands on the bench to make push-ups easier, or feet on the bench to make them harder. Alternate to keep your muscles guessing.

Bench Jump Overs:
Stand to the side of the bench. Lightly jump side to side over it — great for cardio and lower body power.

Bulgarian Split Squats:
Put one foot on the bench behind you. Lower into a lunge. Brutal on the legs, amazing for strength and balance.

Dumbbell Press + Crunch Combo:
Lie on the bench for chest presses, then immediately hit the floor for a set of crunches or use the bench for decline sit-ups.

Tri-cep Dips:
Hands on the bench, feet on the floor. Dip and press to light up your arms and shoulders.

Sample HIIT Bench Circuit

Try this quick 15-minute circuit:

Incline Push-Ups — 30 sec
Bench Jump Overs — 30 sec
Bulgarian Split Squats (L) — 30 sec
Bulgarian Split Squats (R) — 30 sec
Tri-cep Dips — 30 sec
Rest 30 sec — then repeat x 3

Small Space? No Problem.

At Exos Fitness, we know your living room might also be your office, your kid’s playroom, and your gym. That’s why our Foldable Dumbbell Stool & Adjustable Bench Press is designed to do it all and tuck away when you’re done.

You get incline, decline, flat positions — a stable base for heavy lifts, bodyweight moves, or HIIT circuits — without taking over your home. Fold it, slide it under the bed, and you’re done.

Bring HIIT Home

If you want to burn calories, build muscle, and stay motivated without ever stepping foot in a crowded gym — this is your sign. A quality adjustable bench turns a simple workout into a serious full-body burn, whether you’ve got dumbbells or just bodyweight.

Your living room shouldn’t feel like a crowded gym. That’s why we love the Foldable Dumbbell Stool & Adjustable Weight Bench — you get all the positions (incline, decline, flat) plus a sturdy base for full-body training — and when you’re done, just fold it up and slide it away.

Check it out here: Adjustable Weight Bench Press for Full Body Workout