Do you enjoy working out but don’t have time to go to the gym? You don’t have to be concerned because you can do it in the comfort of your own home. You can try high-intensity interval training (HIIT), a type of workout that consists of quick bursts of intense effort followed by a short rest. Follow on for HIIT Workouts: 6 You Can Do At Home!
1. Push-Ups
A popular move in any HIIT workout plan, push-ups work the upper and lower body as well as the core. Start with the easier variants if you’re new to the these.
Classic push-ups are done on the floor, palms apart and elbows slightly bent. Balance with your hands and toes while your feet are also shoulder-width apart. Go up and down while maintaining a firm core and a straight body line. Make sure you perform each exercise for 30 seconds. Then pause a bit and do another set. If you’re a workout warrior, perhaps you can set a goal of doing at least 28 at home.
Push-ups can be done in a variety of ways depending on the muscle you want to work. A few variations include the bent knee, incline, decline, clapping, and diamond push-ups.
2. Lunges
Lunges are mostly used to work the lower body. It also improves strength, endurance, and cardiovascular fitness. Also, they’re not too difficult.
To perform lunges, stand with your feet apart and take a step forward until your rear leg’s knee is just above the floor. Both knees must be bent at a 90-degree angle. Push the front leg back to stand, then switch legs and repeat the motion for 30 to 45 seconds before taking a break.
3. Step-Ups
Step-ups are a lower-body workout that work most of the leg muscles. They can help you gain leg strength, correct strength imbalances, and improve stability.
Here’s how to do proper step-ups. Stand in front of a knee-high surface such as a bench. Place your right foot on top of the bench and use your right leg to hoist your body up onto it. Step down carefully with your left leg and repeat the process with your left foot.
You can perform this exercise using only your body weight. If you want to make it more challenging, grip dumbbells as you do your step-ups. Always remember to pause briefly in between sets, as this is one of the best methods to improve your workout.
4. Tricep Dips
Tricep dips are an excellent bodyweight exercise for building arm and shoulder strength. It’s a simple exercise that you can do at home. And there are variations to suit your particular fitness level.
Sit on the edge of a stable chair, with your hands gripping the edge close to your hips. Your legs should be stretched and your feet hip-width apart, with your heels on the floor. Keep your chin up and your gaze forward. Press into your palms to raise your torso and glide forward just far enough to clear the edge of the chair. Lower yourself until your elbows bend between 45 to 90 degrees.
Maintain control of the movement, then repeat by gently pushing yourself back up until your arms are nearly straight. You can also do them between two chairs, bars, and rings, as well as with bent knees.
5. Squat Jumps
Squat jumps can help you improve your agility, power, and vertical jump. They’re a great exercise to incorporate into your home workouts because you can do them without any equipment and in a small space.
To perform a squat jump, stand with your feet shoulder-width apart, bend your knees, and push your buttocks back as if you’re sitting on a chair. Maintain your balance by putting your weight on your heels rather than on your toes. Keep your back as straight as possible. Extend your upper legs parallel to the ground before exploding upward. Land on your toes, then shift your weight to your heels and repeat the squat jump for 30 seconds.
Squat jumps target the legs, glutes, and core. If you do this exercise with dumbbells, you can increase resistance and develop lean muscle mass (always a great thing)!.
6. High Knees
High knees are another high-intensity cardio workout. They strengthen your leg muscles, increase your heart rate, and improve your momentum, coordination, and flexibility. Because of its multiple physical benefits, high-knees make a great addition to your home workout. High knees may appear easy enough, but completing a few sets of this exercise can make you sweat profusely.
Here’s how to do high knees properly. First, stand tall and bring one knee up to your chest at a time. Then, quickly swap your legs back and forth so that you’re always moving – as if you’re running in place.
Exercising helps keep your body healthy and strong, and you can do all these HIIT moves for free at home! But if you want your home workout to simulate your gym experience, you may consider getting some home gym equipment. With or without equipment however, you can reap the benefits of HIIT, bringing you closer to your fitness goals, quicker!
Which of the above HIIT exercises work best for you? Let us know in the comments below, and join in the conversation on Facebook, Twitter & Instagram.
