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The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging lightly for three minutes.
  • Pushing yourself harder for a minute (run or sprint).
  • Repeating this cycle 4 more times.

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    The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

    The HIIT Workout for Home (Interval Training for Living Rooms) | Nerd Fitness

    https://www.nerdfitness.com/blog/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere/

    nerdfitness.com

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    Key Ideas

    High-intensity interval training (HIIT)

    Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
    Example:

    • Jogging lightly for three minutes.
    • Pushing yourself harder for a minute (run or sprint).
    • Repeating this cycle 4 more times.

      HIIT home workout

      HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
      A 20-Min HIIT home workout:

      1. Dynamic Warm-up
      2. Bodyweight Squats
      3. Push-ups
      4. Star Jacks (or other dynamic exercises)
      5. Inverted Row (or other pull exercises)
      6. Plank (or other core exercises).
      7. A stretching to cool down.

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      Each day, t...

      Scalable based on your skill

      Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

      CrossFit is perfect for...
      • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
      • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
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      • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
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      The P.A.U.L. method (10 minutes)
      The P.A.U.L. method (10 minutes)

      Choose one exercise for each of the following four categories:

      • P- Plyometric cardio (e.g., Jumping Jacks)
      • A- Abs (e.g., Plank)
      • U- Upper Body (e.g., Push-Ups)
      A HIIT circuit (beginners and advanced)
      • Jumping Jacks: 20 reps or 40 reps
      • Squat: 10 reps or 20 reps
      • Incline push-up: 10 seconds or 20 seconds
      • Plank: 30 seconds or 40 seconds
      • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

      Complete this circuit three times with a 30-second rest between each round.

      The 3-HIIT wonder (10 minutes)
      • 40 Speed Skaters
      • 10 Floor Burpees
      • 15 Leg Lift + Hip Lift

      Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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      Calisthenics
      Calisthenics

      Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
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      Get your body ready

      Before you start doing any exercises, make sure you're all warmed up.
      Do 5-10 minutes of cardio, just to get your heart rate up a bit.
      Motivation tip: Listening to music can help you feel motivated throughout your workout.

      Mountain climbers

      Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
      Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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