HIIT Workout You Can Do At Home
Going to a gym with a lot of machines and equipment can be intimidating and time consuming. You may not know where to start or what moves should be grouped together or even have the time to get to the gym.HIIT is a lot like circuit training that helps to burn fat, improve endurance, and build strength. It’s a workout that has low- to moderate-intensity intervals alternated with high-intensity intervals. This workout is great for anyone with a busy schedule who wants to maximize efficiency with a combination of cardio and strength. It also focuses on compound movements by using big moves that help get more done in less time!
What to do
The circuit uses a 2:1 ratio, which means you will work an interval at moderate intensity for 2 minutes and then push your body to its limit for 1 minute.
Do each exercise back-to-back with minimal rest in between moves.
Repeat the entire circuit 2-3 times.
Alternating Lunges With A Torso TwistDuration: 2 minutes Equipment: 8 lb. medicine ball or weights As you lunge, twist the torso to the side of the leg that is out front. The count is 1-2-3 and step together (step, lunge, twist, and step together, then switch sides). Watch your form and make sure you keep your knees in line with your toes.
Jump RopeDuration: 1 minute
Squats With Bicep CurlsDuration: 2 minutes Equipment: Tubing or light dumbbells (5- to 8-lbs). Squat low like you are about to sit in a chair, keeping your knees over your ankles. Make sure the knees do not go over your toes. Keep your arms at your sides and as you come up from the squat, curl your arms up with palms facing up.
Side ShuffleDuration: 30 seconds in each direction. Go as fast as you can. Try to stay as low to the ground as you can.
Triceps DipDuration: 1 minute For the triceps dip, start by sitting and placing your hands behind you on a step or bench with the fingertips facing in. Keep your feet flat on the floor and lift your hips up. To make it more challenging, you can place your heels on a stability ball. Without letting your hips drop, bend your elbows and lower into a dip. Then straighten the arms.
Crab WalkDuration: 1 minute On the floor, place your hands in the same position and your feet on the floor. Step so that you begin to move backward.
Squat JumpsDuration 1 minute Begin by standing with your feet shoulder-width apart and lower into a squat. Then swing your arms back behind you and quickly jump up, swinging arms in front of you. Land in a squat position with your feet still shoulder-width apart.
This HIIT routine can take about 30 minutes to complete and burn up to 500 calories!
Keep in mind it’s important to warm-up your body before starting by walking for about 5 minutes. Also, take some time to stretch in between circuits or at the end of the routine.
Always check with your doctor before starting any exercise program.