Doing the HIIT Routine at Home
High intensity interval training, or HIIT, is becoming increasingly popular due to its great results, regardless of whether someone just wants to lose weight or gain strength. The best part is that you do not have to go to a gym to do it. In this article, we give you our complete guide for a HIIT routine at home.
What does a HIIT routine look like at home?
In addition to providing you with the chance to exercise in your own yard or room, high intensity interval training also helps build your muscular endurance, improves health, burns calories, and speeds up your metabolism.
There is no need to spend more than an hour at the gym, since the HIIT routine at home only takes a few minutes … and the results are amazing! This discipline combines intense exercises with short rest intervals and can be completed daily.
Some mobile apps offer a seven-minute HIIT workout for which all you need are comfortable clothes, a chair, and a wall. All the activities are done with just your body, and each exercise is completed in thirty seconds (the number of repetitions you can do in that time).
Exercises for a HIIT routine at home
The following routine has countless benefits, is easy to complete and does not need an instructor or equipment. The exercises are done in thirty seconds with ten seconds of rest between each one.
1. Jumping Jacks
This exercise can be quite intense. The technique consists of small jumps with alternating positions. At the first jump, open your legs as you clap the palms of your hands above your head. During the second jump, close your legs as you rest your arms on the side of your body.
2. Wall Sit
The wall sit is an exercise that allows you to work your abdominals and increase your leg strength. Lean back on a wall and take a step forward with both feet, while bending your knees. The idea is that you remain seated on an imaginary chair for a set amount of time, while pushing your core.
3. Push-Ups
This popular flex of your arm muscles should not be missing from your HIIT routine at home. You can do these with the tips of your feet or with your knees resting on the ground. Bend and then extend your elbows as you push your body up and down.
4. Abdominal Crunch
These crunches are simple and effective at the same time. Lie on your back on a mat or on the floor, bend your knees, and make sure the soles of your feet are also on the ground. Bring your hands behind your neck and raise your torso up. At that moment, stretch out your arms and touch your knees with your hands. Return to the starting position.
5. Squats
That’s right, the beloved and hated squats from the gym can also appear in a home HIIT routine. They are very effective! Stand with your legs spread the width of your hips, keep your back firm and bend your knees, as you slowly lower your torso.
6. Plank
The plank is one of the most popular exercises of recent times and is used in both HIIT and CrossFit. It consists of using mainly your core strength to support your body. The only body parts that should be touching the ground are the tips of your feet, your forearms, and your hands. The rest is suspended in the air!
7. High Knee Kicks / Running in Place
The idea with this exercise is for you to emulate running while raising your knees as high as possible; even touching your chest would be ideal.
8. Lunges
Strides or lunges are also part of this complete HIIT routine at home. While standing, step forward with your right leg, bend your knee, and lower your torso while dropping your left knee close to the ground. Come back up, go back to the starting position, and do the same with the other side.
9. Tricep Dips on a Chair
For this exercise, you can use a chair, a sofa, or a bed. Any sturdy furniture should work. There are two ways to perform this exercise, depending on your preferences.
To begin, stand with your back to the chair (or whatever furniture you have near) and rest your hands on its edge. Bend your legs and keep your arms stretched. Then bend your elbows and bring your body down, to the point that your buttocks are almost touching the ground. Then raise yourself back up.
The second version is similar, but in this case, your legs remain stretched, just like your arms, and then your knees should bend slightly when you bend your elbows.