Five HIIT workouts for home
You don’t need expensive gym passes or personal trainers to kick start your fitness regime. You’ve got everything you need to do HIIT workouts for home. But what is HIIT workouts I hear you ask? HIIT stands for high-intensity interval training and involves short 110% bursts of exercise followed by pauses. It might be the trend in fitness lately, but it’s backed with science. In a nutshell, the training keeps your heart rate up and creates an oxygen deficit which helps burn more fat. You’ll see some serious progress in your fat loss with just 25 minutes of HIIT workouts each morning.
It’s important to remember that before you start your HIIT training, you should always warm up for at least 5 minutes. Do some light jogging on the spot, stretch, do some squats and then repeat several times. Then you’re on to the workout proper. To maximise the training, try to do each of the workouts as vigorously as possible for the 1 minute. Really push yourself to the limit, then rest completely for 30 seconds. Ready to sweat?
HIIT running on the spot
First, do some running on the spot. The key here is to keep your back as straight as possible and lift your knees high into the air. Push yourself as hard as you can for 1 minute, then drop off to light jogging or stop completely. If your muscles aren’t burning, you’re not doing it hard enough. Repeat 3 times.
HIIT jump squatting
There’s a bit of a technique to squatting. Keep your feet apart, bend your knees and get as low to the floor as possible keeping your elbows down, then push up quickly keeping your arms beside your head and your back straight. If you’re a squatting newbie, it might be worth trying a few slowly first. When you’re ready, do as many squats as you can for 1 minute, pushing yourself as hard as your can. Then relax for 30 seconds. Repeat 3 times.
By now, your body’s going to be feeling the strain and your heart should be pumping. If it’s not, you’ll need to work out harder than you are, otherwise it’s just cardio training with breaks. Continue your HIIT workouts from home with some burpees. Lie down and place your hands on the ground and legs back as if you are going to do press ups. When you’re ready, bring your legs forward towards your hands and jump into the air, then drop back into the same position. You’ll want to do as many of those in 1 minute as you can. Then stand up and relax for 30 seconds. Repeat 3 times.
There’s no time to rest any longer than 30 seconds. Next, lie down on the floor looking up with your knees bent forward and hands behind your head. Try to tighten your core muscles and pull your back off the ground until your almost in sitting position and your back is straight, then controllable lower yourself back to lying down. Do as many as you can for 1 minute, then lie for 30 seconds. Repeat 3 times.
HIIT Tricep dips
Get down on floor again, bend your knees to 90 degrees and keep your hands on the ground and your back straight. While keeping your elbows tucked in, bend them to lower yourself down and the push back up. Remember to keep everything controlled and do as many as you can in 1 minute until your completely puffed out, then rest for 30 seconds. Repeat 3 times.
Have your ever thought about combing HIIT training with a holiday in Thailand? This high-intensity training programs in the Northern city of Chiang Mai will help bust that belly fat, create a clear training program for you to take home and meet some great people along the way. It’s combined with cultural activities, so you’ll experience a slice of authentic Northern Thai life to boot. All the transport, food, accommodation, coaching and visits to the local attractions are included, plus there’s often last-minute deals if you get in touch.