HIIT Workout at Home
High intensity interval training or in short HIIT is a popular, quick and easy workout that can be done at home even without using equipment. High intensity interval training scorches calories in a short amount of time, increases your heart rate and tightens and tones your muscles. If you are new to HIIT workout then this is a form of workout which uses bouts of high intensity exercises alternated with short rest periods.
HIIT is such a quick and easy workout which you can do in less than 20 minutes. There are different routines and exercises that you can try out at home. The following can be done at home and are great for both women and men!
1. The P.A.U.L Method
- The PAUL high intensity interval training method is for people who want a quick 10 minute workout which they can do at home. The method entails:
- Choosing one exercise in each of the four categories of Plyometric cardio (P), Abs (A), Upper Body (U) and Lower Body (L). Plyometric cardio exercises are like jumping jacks, abs exercises are like planks, upper body exercises are like pushups, and lower body exercises are like squats.
- Once you have chosen your set of exercises, set a timer to beep every 30 seconds or you can use an online interval timer
- Perform each exercise for 30 seconds. Switch to another exercise every time you hear the timer beep
- Once you have completed all the four exercises, rest for 30 seconds and start again. Continue with the circuit for 10 minutes.
2. The HIIT Workout – Circuit
The HIIT workout circuit for home is both for beginners and advanced exercisers. Beginners can stick to lower number of reps while advanced exercises can opt for higher numbers since its easy for them. The HIIT circuit is to be done 3 times with a 30 second break after each round. It is quick and you will be done in no time.
· Start with 20 reps of jumping jacks for beginners. Advanced exercisers can do 40 reps
· 10 or 20 reps of squats
· 30 to 40 seconds planks
· Single-leg glute bridge with 5 reps or 10 reps on each leg
As you become more accustomed to high intensity interval training, you can increase the number of reps.
3. The 3-HIIT wonder
This is a quick HIIT workout that can be done in 10 minutes. It is also quite easy. All you need to do is set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest in those 10 minutes.
The circuit includes exercises like:
· 40 speed skaters: stand with your feet hip-width apart. While engaging your core, jump to the right, land on your right foot and cross your left leg behind you diagonally. Swing your left arm across your body and your right arm behind you. Once you land, jump immediately to the left and switch your arms and legs
· 10 floor burpees: stand with your feet shoulder width apart with your arms at your sides. Bend your knees, squat down and place your hands on the floor. Jump your legs back and land in a plank position. Your body should be in a straight position. While keeping your core engaged, lower your entire body to the ground then press through your palms and toes to return to a plank position. Follow through by jumping your feet back up to your hands then explosively jump upwards, reaching your hand straight up and land softly in the starting position.
· 15 leg lift plus hip lift: lie on your back with your hands under your hip then press your lower back into the ground. Bring your legs straight up and down as you keep your legs straight and ankles together. Lower your legs until they are 2-3 inches off the ground, pause and then return to the starting position.
4. The 6-power combo
Another easy and home high intensity interval training workout is the combination of 6 powerful exercises which are:
Start jumps: stand with your feet shoulder-width apart. Bend your knees, lower your hands down to the ground and jump with all your explosive power while raising your hands overhead and outward spreading your feet apart so that your body looks like an X. Land with your legs back ta shoulder-width apart and then immediately bend your knees and lower your hands to the ground. Repeat the exercise for 30 seconds
Squat jumps: stand with your feet shoulder-width apart. With your knees bent, push your butt back as though sitting on a chair. Keep your weight on your heels not toes. Your back should be straight and your upper legs even with the ground. Explode upward and land on the balls of your feet. Shift your weight to your heels and repeat the squat jump for 30 seconds.
Close grip push-ups: start from a planking position with your hands on the ground and body straight. Bend your elbows backward until your chest touches your hands and then push back up. Do the exercise for 30 seconds
Reverse crunches: lay on your back, hands on your sides and legs straight. Your heels should be a few inches off the ground. Raise your legs until they are vertical and then raise your feet towards the sky while bringing your hips to the ground. Return your hips back to the ground and lower your legs back to the staring position a few inches off the ground. Repeat the exercise for 30 seconds
Toe touches: lay on your back. Lift your legs until vertical and raise your upper body off the floor to reach your toes with your fingers. Lower your upper body back to the floor. Don’t allow your back to come all the way back to the floor. Repeat the exercise for 30 seconds
Burpees: stand with your feet shoulder-width apart and bend your knees while placing your hands on the ground. Kick your legs back to a planking position and then jump your feet back to the original position. Jump upward raising your hands to the sky
High intensity interval training exercise are quick and easy to do in the comfort of your home. HIIT has phenomenal results for your whole body.