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HIIT Workouts You Can Do At Home

Over this year, many of us will have turned to HIIT training, tuning into Instagram lives and workout apps to stay active and get our hearts pumping while gyms were closed. Read on for some examples of a few of our favourite HIIT exercises for home. 

BENEFITS OF HOME HIIT WORKOUTS

  • You don’t need any kit – HIIT workouts can be completed using just your own bodyweight
  • They’re not weather dependent – you can work out come rain or shine
  • Easily fitted into your lifestyle – perfect for busier times
  • You can workout in a small space – you don’t need huge studios for these exercises
  • Tailored to suit you fitness levels – whether beginner or advanced, you can shape your home HIIT workout so it’s right for you

As a form of exercise which ticks all the boxes, it’s no surprise that this method of training has become a popular workout of choice. Even though gyms can now remain open across all three tiers in England, we know that there are days when you can’t make it to the gym, or maybe you’re not ready to return to the gym but you still want to break a sweat. HIIT can help you achieve this in the comfort of your home. The convenience of rolling a mat out and getting a workout done in a short amount of time, makes this workout an easy choice to fall back on.

If you’ve tried HIIT workouts before, you’ll know it doesn’t take long to work up a sweat, even with just your bodyweight. HIIT training can help to tone and strengthen, and improve cardio fitness so if you fancy doing a workout at home, here are some workouts you can try!

Ready to HIIT it? Let’s go!

5 MINUTE HIIT AT HOME

Being tight on time is no excuse not to squeeze a little HIIT into your day – this 5 minute workout will get you sweating in the time it takes to make a cup of tea.

  • 30 seconds Jumping Jacks (start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position)
  • 30 seconds Mountain Climbers
  • 30 seconds Jumping Jacks
  • 30 seconds Alternating Forward Lunges
  • 30 seconds Jumping Jacks
  • 30 seconds Alternating Reverse Lunges
  • 30 seconds Jumping Jacks
  • 30 seconds Plank rows (holding a dumbbell in each hand, form a regular plank. Keeping your arm at a right angle and moving from the shoulder pull your right arm back until your hand is level with your body. Lower, then alternate with the other arm)
  • 30 seconds Jumping Jacks
  • 30 seconds Squats

7 MINUTE HIIT AT HOME

This 7 minute HIIT workout is a quick and efficient way to work out at home. Squeeze a few of these sessions in throughout the week and you’ll be sure to feel the benefit.

  • 30 second Jumping Jacks (start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position)
  • 10 second rest
  • 30 second Press ups
  • 10 second rest
  • 30 second Squats
  • 10 second rest
  • 30 second Dips (sitting on a chair, with your hands holding either side of your seat towards the front, keep your knees and move your torso and bottom forward off the chair. Bend and straighten your arms to raise and lower your  body)
  • 10 second rest
  • 30 second High knees (stand, holding your hands out at around waist height. Alternating legs and keeping energy high, jog while aiming to reach your hands with your knees)
  • 10 second rest

Repeat and for the last 20 seconds finish with a plank hold.

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