HIIT Home workouts
If time is not on your side, try these quick sessions:
You need a kettlebell, or light weight and fitball:
6 min rounds – alternate between the two exercises continuously for 6 mins, do not stop to tuck yourself in, drink or blow your nose! You need to keep the heart rate elevated as much as possible. In between the stations you may have a quick drink etc.
WARM UP JOG ON SPOT FOR A FEW MINUTES, HIGH KNEE LIFTS & KICK BOTTOM FOR A FEW MINTUES:
Session A:
- 10 tap step ups each leg (Place one foot on a step and the other taps to top 10 times then swap)
10 kettlebell swings (shoulder height only) - 6 lunges each leg with light weight pressing above your head as you come up from lunge
6 fitball push ups (feet on fitball, hands on floor)
6 jack knives (feet on fitball, hands on floor and pull your knees to your chest by lifting hips to skye) - 10 Squat press (squat low with weights on shoulders then as you come up press weights above head
10 dips - 10 single arm row each side with kettlebell or weight (lean onto a bench knee height )
10 kneel get ups (kneel onto one knee, then other, then stand up) - 20 crunches
30 sec plank
20 knees to chest
COOL DOWN AND STRETCH.
Session B:
WARM UP OCCORDINGLY
- 10 squat jumps
10 chest drop (lie onto chest and get up again) - 10 kettlebell swings
10 goblet squat (hold under kettlebell and hold at chest height and squat) - 10 push ups
10 cross behind lunges (cross your leg out behind front leg into a lunge position, then come up and alternate the other leg behind) - 10 sit ups (with weight if you can)
10 oblique twists (sitting up but leaning back, clasp your hands or use weight and twist hands from one side to the other trying to touch ground)
10 turkish get ups (lie on floor legs straight, but hold one arm up or hold weight and try to get yourself up off the ground keeping hand above head, then get back down again lying on your back – that is one rep). - 10 straight leg deadlift (use kettlebell or weights – lower weight towards floor but push your hips back keeping legs straight – to feel in back of legs and lower back – slow tempo)
10 squat pushes (place weights on shoulder and squat low then as you come up raise weights above head)
COOL DOWN AND STRETCH.
If you haven’t got 45 mins to do this, complete each round for 5 mins each. You’ll be done in 30 minutes – NO EXCUSES
Best way for these workouts to be effective is to have no interruptions. Turn off your mobile phones and TV, pump up some music, get in the zone, and get them done.
These are not designed to stop and start.
