3 Simple Ways I Build A HIIT Workout At Home
HIIT, for those of you that don’t know, is high intensity interval training, a workout which gets your heart rate up quickly and builds strength all within a short amount of time.
Combining strength and cardio in HIIT workouts at home has given me a type of dedication I can’t live without. Working out in a gym for hours on end just wasn’t really for me, and I found that the mental battle of actually getting there was harder than the workout itself.
After practicing and learning so many moves from different influences, the internet, and fitness apps over time, I started to find the same sort of pattern that really gave me an intense workout…
Cardio burst… strength… another cardio burst.. strength…
Combining a variety of these different moves together forms one cohesive workout that gets the sweat dripping off your brow in no time.
Below are the three simple ways I create my workouts at home for a powerful, intense workout that you (literally) don’t have to leave the living room for.
Choose which part of the body you want to train. (Full body, upper body, lower body, abs, etc).
Most of the time I combine a bunch of different moves for a full body workout. I like to target upper body with push-up variations, lower body with squat or lunge variations, and always keep my abs engaged with any move.
Pick 5-8 moves that are a mix of cardio and strength.
Separate them every other one starting with a cardio burst back to a strength builder. The cardio bursts will spike your heart rate and warm the body for the strength move to follow. The high endurance mixed with muscle burn targets every part of the body and will leave you feeling strong and energized all day.
Choose the time span of your workout.
Switching up the length of my workouts is key for staying motivated, but I always keep it under 30-40 minutes. For example, if I have 5 moves that I picked, I type them out on a note in my phone. Then I complete either 30 seconds, 40 seconds, or 1 minute of each move and repeat for a total of 4-5 rounds. Another speedy alternative: set the timer for 20 minutes and complete 10-15 reps of each exercise for as many rounds as possible.
Here is an example of a typical HIIT workout I do in the mornings:
Complete each exercise for 40 seconds. Rest for 20 seconds at the end of each round. Complete for a total of 4-5 rounds.
- Burpee + Tuck Jump (cardio)
- Frog Squats (strength)
- Kick Throughs (cardio)
- Push Up Shoulder Tap (strength)
- Jump Lunges (cardio)
- Knee to Elbow (strength)