Try these HIIT workouts from home…

You may have heard of this little workout craze called HIIT, High Intensity Interval Training. Basically its high intensity training that cannot be sustained, so it is undertaken in short burst, followed by a brief rest. A common structure is, 20 seconds on, 10 seconds rest and complete 5-10 exercises, or 3 minutes hard work and 3 minutes rest.

HIIT has many benefits, it gets the heart rate up, burns more fat, its quick and the thing people love the most, it can be done anywhere. Most HIIT routines require little to no equipment and as a result you can do then anywhere, anytime, making them the perfect travel accessory. Here are a couple of workouts to get you started…

Getting started

complete each exercise for 20 seconds, rest for 10 seconds, complete 4 rounds, rest 3min after each round

Jump squat front kick: Perform standard squat, when raising up perform a kick with one leg, alternating legs with each squat.

Pushups: Performs as many as you can in 20 seconds, go onto knees if you need to but don’t stop

High knees: On the spot, raise your knees high and fast

Russian Twist (feet elevated): think of a sit up position, crunch up, elevate your feet off the ground and twist from side to side

Split jump: Assume a lunge position, jump into the air and switch feet so that the opposite foot becomes the front foot, repeat

Tricep dip kicks: Use a chair to lean your hands on, perform a tricep dip, when coming up kick out one leg and lower again. Switch legs with each dip.

Mountain Climbers: Get body into the plank position, drive each leg individually up into the chest in a running motion.

Advanced HIIT

complete each exercise for 45 seconds, rest for 10 seconds, complete 4 rounds  

Plyo pushup: Perform a push up, but on the push your hands come off the ground.

Single leg burpees: Perform a burpee, but when jumping back, jump onto a single leg, bring your feet back, but again only use one leg, repeat.

Plank Jacks: Get your body into a plank position, then like a jumping jack, jump your legs out wide, then back together, repeat.

V ups: Lie on your back with your hands above your head. Lift your legs up, out straight, at the same time, raise your upper body and reach for your toes. Lower your body back to the floor, that’s one rep.

Side lunge hop: Step your left leg out and complete a side lunge, when bringing the leg back to the centre keep it off the floor and hop with the other leg.


Just remember, HIIT training only works if you put everything into it, it has to be completed, as its name says, at a high intensity. That’s how you get maximum benefit from your short, sharp, session.




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