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30 minutes of HIIT training at home (without equipment)

“HIIT” in the HIIT workout is an acronym for “High Intensity Interval Training”. This is an interval program of alternating high-intensity exercises that takes place in a short amount of time and does not have a very long recovery period before fatigue.

This type of training is not for the weak. HIIT training needs to be done with caution. If you’re starting your fitness journey, this workout may not be out of the question as it can be tailored for any “body” type. Once you get used to the format, it’s one of the best styles to add it. Weekly routine..

Benefits of HIIT

Adding HIIT training to your routine at home has many benefits. It’s the best way to boost your metabolism, lose unwanted pounds, build strength, save time, and help you notice steady progress in your fitness journey.

Adding 10-20 minutes of HIIT training per week can help if you don’t have the time at home or while traveling. Activities need to be able to adapt to their fitness level, daily needs, and current living conditions so that they can see quick results and not waste time.

What to expect when performing HIIT training

Any exercise program will increase your heart rate, so if you’re away from the game for a while, be sure to talk to your doctor before taking a fitness program. It’s also a good idea to start small and increase your endurance.

If you’re just starting out, your rest period can be a little longer at first, but if you’re consistent, you’ll be healthier and able to handle shorter rest periods and more intervals with higher intensity. .. Expect maximum effort during the first few intervals.

Remember that this is yours Fitness trip, And everyone’s experience is different. The most important thing is to meet and be consistent with yourself where you are. Then you can start to notice your results.

let’s start.

30 minutes HIIT workout

This is a 30-minute HIIT training that you can do anytime, anywhere. Go at the right pace to your fitness level so you can maintain good shape throughout your routine, and always start and end with stretching.

I like to follow the RPE scale or perceived speed of movement to measure my intensity. If you don’t have a heart rate monitor, you can use this scale to identify when you need to increase or decrease your intensity. (See chart below.)

How do you feel on a scale of 1 to 10? 1 corresponds to a very light effort in a normal breathing pattern, and 10 means the overall maximum effort in the absence of conversation. Throughout the video, we provide tips and changes to help you adjust the level accordingly.

This HIIT workout at home has one of five exercise circuits, each with 3 rounds, 35 seconds of work, and 10 seconds of rest. Consider a 30 second to 1 minute recovery after each round.

Always start each session with a dynamic warm-up to prepare your body for more intense movements. After mastering each exercise technique, add another set to speed up and challenge your body.

Let’s dive in:

5 minutes dynamic warm-up

This 5-minute dynamic warm-up relieves muscle tension and increases flexibility and mobility around the joints.

(Repeat 1 x 10 times for each move)

1. Jumping jack

Stand with your feet together and set your arms aside. At the same time, release your legs and raise your arms above your head. Put your legs back and your arms down. Repeat until the desired person is met.

Transformation: Lost the jump and step left and right.

2. Hamstring crossover

Start at the edge of the mat. Cross your right foot with your left foot, bend or fold forward from the wrinkles on your hips, and extend toward your toes. Repeat on the other side and walk to the right. Come back and walk to the left and repeat 5 times.

3. Quadriceps walking

Stand with the back of the mat facing forward. Bend your right knee to grab the upper part of your right foot and pull your heel toward your gluteal muscles. Push your hips forward and feel the stretch in front of your thighs. Complete 5 on each side, alternating with the left foot.

4. Low lunge hip stretch strike

Stand behind the mat. Inhale while sweeping your arms overhead. Then exhale and tilt forward toward your toes. A strike on a high board. Take your right foot and bring it to the outside of your right little finger. Place your left hand on the ground and extend your right arm straight up. distortion. Lower your right arm and return to the board. Switch to the left. Go back to the board and put your hands back on your feet. Stand up and repeat.

5. Cat cow

It comes down to your hands and knees. Inhale, raise your gaze, drop your belly on the mat, and it will be a little arched. Exhale, push your chin, pull your belly, curl your spine, and repeat 5 times.

6. T-Spine

Stay on your hands and knees. Place your right hand behind your head. Twist your body and extend it from your right elbow to your left thumb. Repeat 10 times, then switch sides.

7. Bear crawl to down dog

Stay on your hands and knees and push your toes down. Keep your knees about 1 inch off the ground. Inhale and prepare, exhale, straighten your legs, lift your hips to the sky, and reverse “V”. Peddling your legs, bending one knee and then the other, you will feel the calf and knee tendon stretch.

HIIT exercise

This is the HIIT training you can do at home. Remember to take 30 seconds to 1 minute recovery time after each round.

1. Squat with a kick

Start standing with your toes out and your legs slightly wider than your hips. Pull in the core, keep your chest proud, and start pulling in the gluteus maximus, letting your hips sit back and forth as if you were sitting in a chair. Keep pulling your gluteal muscles and legs as you drive your legs to get up. Balance your left foot when kicking your right foot. Pretend to be knocking down the door.Crouch back and repeat for 35 seconds, then switch sides

Transformation: Keep the kick low.

2. High plank shoulder tap for push-ups

Start from the high plank position. Hold the core firmly and lift your right hand to your left shoulder. Put it back and repeat on the other side. Alternate 3 times on one side, then add 3 push-ups. Repeat this sequence until 35 seconds have passed.

Deformation: Exercise at the kitchen counter or a sturdy coffee table to raise the floor.

3. Lateral lunge to single leg hop

Start by stepping your right foot to the right. Keep your left leg straight, bend to your right knee, and sit your hips back and forth. Come back, raise your right leg, jump on your left leg and move your right knee to your chest. Repeat for 35 seconds, then switch sides.

Transformation: Lose hops.

4. Side plan cleats through

Start with a side plank, support your weight with your left elbow, and lift your lower body off the ground. Make sure your shoulders, hips, knees, and ankles overlap. Turn your right arm straight into the sky. Lower your right arm and extend it under your body for a twist. Untwist and return to empty. Complete 35 seconds and switch sides.

Transformation: Keep your lower knee down.

5. Single leg knee drive

Support your weight with your right foot and stretch your left foot sideways. Bend your right knee and raise your arm. At the same time, bend your arms sideways, bring your left knee toward your chest, and straighten it back to your side. Continue this operation until 35 seconds are complete, then switch sides. Move at a speed suitable for your fitness level.

Just getting started?

HIIT programs are usually threatened because of their strength, but don’t allow it Discourage you After trying it.

If you start slowly and adjust your training to your own fitness level, you will ultimately benefit. If you’re currently walking comfortably for 30 minutes at a constant pace, start by adding some jogging intervals. Walk for 2 minutes and then jog several times, alternating once until you feel tired or for the rest of the time.

When you’re ready, reduce the amount of walking. If you’re more likely to jam at home, do strength training like push-ups followed by a 30-second jump jack.

Don’t you want to jump? Perform the same movement. Just perform a side step and lose the jump. Once you’ve built your baseline fitness level and are ready to raise it, perform the above training once a week.

If you’ve been working out for more than 6 months and have a solid baseline, add the following workouts 2-3 times a week. You can also increase the time from 45 seconds to 1 minute instead of 35 seconds to adjust the intensity, keep the recovery after each exercise at 20-30 seconds, and keep the break time per round at 30-40 seconds. ..

The point

HIIT training at home is great for improving your fitness level and changing your body composition, in addition to weekly programming. Adjusting the intensity while improving gives you the confidence to continue.

Listen to your body, understand what’s best for you, and know your limits. Adding these workouts to your routine is consistent, and the more you commit, the faster your results will appear.

More training you can do at home

Featured Photo Credits: Olivia Bauso via

30 minutes of HIIT training at home (without equipment)

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