You don’t need special equipment to remain in shape, nor do you have to ride your bike or run on the treadmill for hours on end to burn a lot of calories. Replace your cardio with HIIT exercises to get the benefits of both fat loss and muscle building all in one session. …and in a lot less time! “HIIT” stands for “High-Intensity Interval Training.” It is an interval program that alternates between a quick burst of intensive exercise and a longer, less intense recovery session that is continued until fatigue. But be cautious. This form of exercise is not for the weak heart. This workout might be great for you if you are just starting your fitness journey because it can be modified to meet any “body” type. Once you’re comfortable with the format, it’s one of the greatest methods to incorporate into your weekly regimen. That being said, here are some of the HIIT workouts you can do in the comfort of your home even if you don’t have any equipment.
Starting from a standing position, spread your feet out to around hip width. Your butt should be just below your knees while you are in a squat stance. Jump up swiftly, falling back into a squat as softly as you can while preventing your knees from bending inward.
Plank and Hollow-hold Combination
Set up a straight line from your shoulders to your heels by doing a high plank with your shoulders over your wrists. Activate your core. 20 seconds later, take a 10-second break before entering a hollow hold. Start off by laying face up, with your arms overhead and your legs completely stretched. Lift your head, neck, shoulders, and legs off the ground to form a C shape with your body. Engage your abs and round your spine. Keep your arms extended in front of your ears.
Put your arms by your sides and stand with your feet together. Driving fingertips to hover over your toes while bending your knees to the floor. Then, as you would for a simple jumping jack, leap into the air while spreading your legs wide. Basically, you have to shape your body into an “X.” Once you safely land back, you’ve finished one rep. Perform 20 reps, then rapidly switch to the following exercise.
Put your legs in a wide straddle posture and stand up straight. Aim to touch your butt to the back of your calf by lowering yourself as far to one side as you can. Repeat on the other side after standing back up in a straddle.
Start from the edge of your mat. When bowing or folding forward from the hip crease, reach for your toes while crossing your right leg over your left. Repeat while moving to the right on the opposite side. Repeat five times while moving left, then get back up.
Put your hands on the floor in front of you after squatting down. Rapidly kick your feet back, landing with your chest on the floor. Bow your chest slightly, hop your feet back toward your hands, then immediately jump up and catch some air. For added flair, clap once you reach the top of the movement.
Squat and Kick
Start by standing with your toes pointed out and your feet slightly wider than your hips. Engage your glutes and start to sit your hips back and down as if you were sitting in a chair while keeping your core tight and chest outward. As you drive through the feet to stand up, continue to engage your glutes and legs. As you kick the right foot out, maintain balance on the left leg. Act as though you are breaking down a door. After 35 seconds, squat down once more, then swap sides.
Drive your left knee as high as you can toward your chest, then instantly lower it to the ground and replace it with your right knee. Use your arms to pump you and propel you quicker, just like you would if you were sprinting while trying to keep your body as tight as you can. Try to move as quickly as you can!
Start by standing with your feet under your hips and your arms by your sides. Next, squat down while placing your hands in a high plank position on the floor. Directly above the wrists should be your shoulders. One rep is completed after pausing for a brief period of time and turning the movement around to return to the beginning position. Perform 10 reps, then go on to the following exercise.
Stretch your arms overhead while lying on your back; keep your legs straight. Try to touch your feet to your hands while simultaneously raising your arms and legs as high as you can while maintaining them as straight as you can. Then, drop yourself back down. If you find that this is too difficult to begin, try it with bent knees.
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