In home Personal Training
(15-minute HIIT workout to obliterate body fat)
The next best thing to In Home Personal Training, or the best way to fill your time before your session with your PT is to complete a HIIT workout from home. Maybe you feel like you are stuck inside? Feeling uninspired to do effective exercise without the gym? The good news is that we have you covered!
Our 15-minute workout will cover your entire body with 4 exercises and get you working seriously hard, all from the comfort of your own home. No equipment needed and no gym needed.
Your workout will be 15 minutes of high intensity interval training, a great way to get the heart pumping and the calories obliterated. Your exercises will be in sets of 4 and you will only get a short 20-second rest between sets.
Try doing this in the morning to get that endorphin release so you feel set up, motivated and ready to tackle the day ahead.
Grab your water bottle, bring your A-game and get ready to smash your 15-minute HIIT workout at home.
1. Burpees
Muscles worked: Full body, burpees are excellent and building strength and CV fitness.
Perform 4 sets of 10 reps with 20 seconds rest
- Begin in a standing position.
- Move into a squat position with your hands on the ground.
- Kick your feet back into a plank position, while keeping your arms extended.
- Immediately return your feet into squat position.
- Stand up from the squat position
2. Mountain Climbers
Muscles worked: Full body with emphasis on the core. Effective at building core strength.
Perform 4 x 30-second sets with 20 seconds rest
- Start in high plank position with your shoulders over your wrists.
- Quickly drive each knee, alternatively into your chest one at a time as if you’re running.
3. Squat Thrusts
Muscles worked: Full body. Excellent move for building endurance and CV fitness.
Perform 4 x 30-second sets with 20 seconds rest
- From standing position, drop hands to the floor and kick feet back, so you’re in plank position.
- Hop your feet back to centre and return to standing.
4. Flutter Kicks
Muscles worked: Core. Builds core strength and lower ab density
Perform 4 sets of 40 reps with 20 seconds rest.
- Lie on your back with your hands behind your head.
- Hold your head and shoulders up off the floor.
- Keeping your legs long and straight, bring one leg into the air while the other hovers parallel to the ground. Keep switching legs continuously.
The benefits of HIIT training
HIIT training has a whole host of benefits. It burns a lot of calories in a short space of time making 15-minutes of HIIT more effective than 45 minutes steady state cardio. Your metabolic rate will be higher hours after exercise, as your body becomes a fat burning machine.
HIIT can also help to improve oxygen consumption and reduce your heart rate while lowering blood pressure. HIIT can also help to reduce blood sugar.
Just because you are stuck at home and can’t get to the gym doesn’t mean you can’t have a super-effective HIIT workout from home. In fact, this might be the perfect opportunity to utilize this type of training and take your cardiovascular fitness to a whole new level!
