Home-Based HIIT Training

Posted 325 Days Ago in: Training, Genetics

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HIIT training involves short bursts of intense exercises over a period of time where you push your body to its limits, and you can even do them at home! Here's how.

High intensity interval training, or HIIT, is a method of aerobic exercise, and occasionally strength training, that is focused on intense periods of exercise and longer periods of rest than usual. For example, you would be running to almost your maximal capacity for a minute, and then resting for two minutes. This would then be continued for a period of 15 minutes (this is simply an example and, naturally, the length of exercises will vary according to your personal capabilities as the goal is not to expend all of your energy).

HIIT exercises are normally not as long as regular exercises because of the high amount of energy you’re expending while “going all out”. It’s because of this that extended periods of recovery are required for your body to deal with the physiological adaptations that are occurring.

●      The below program is not according to training days and can be utilized within a power-allocated day within your training week, according to your genetic results.

 

Full body HIIT

Upper body

Lower Body

HIIT

Jumping jacks

Squat

Tricep dips

Lunges

Push ups

Mountain Climbers

Russian Twists

Bicycle Crunches

OR

Cycling/running/row/boxing/swimming HIIT session

30s - light cycle

30s - hard cycle

30s - light cycle

30s - hard cycle

Repeat sequence for 15-25 min.

 

HIIT

Push up clap

Sit up

Plank walks

Tricep dips

Elbow to hands (Plank position)

Lateral arm raises 

Russian Twists

Bicycle Crunches

OR

Cycling/running/row/boxing/swimming HIIT session

30s - light cycle

30s - hard cycle

30s - light cycle

30s - hard cycle

Repeat sequence for 15-25 min.

HIIT

Jumping jacks

Sit up

Squat jump

Lunges

Box jumps

High Knees

Lunge Kicks

Bicycle crunches

OR

Cycling/running/row/boxing/swimming HIIT session

30s - light cycle

30s - hard cycle

30s - light cycle

30s - hard cycle

Repeat sequence for 15-25 min.

Choose 5 - 7 exercises

Do as many reps as possible within 20 seconds then rest 20s and repeat with all exercises

3-5 sets

Choose 5 - 7 exercises

Do as many reps as possible within 20 seconds then rest 20s and repeat with all exercises

3-5 sets

Choose 5 - 7 exercises

Do as many reps as possible within 20 seconds then rest 20s and repeat with all exercises

3-5 sets

 

HIIT training is flexible and is very beneficial if you want to lose weight, improve cardiovascular health, add variety to your training methods, and increase your metabolism while building muscle and getting stronger. It will challenge you to train differently from how you would normally and allows for a large amount of variations, so you won’t get bored or feel as though you’re stuck in a routine if you continuously aim to do different exercises consistently. 

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