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HIIT workouts you can do from the comfort of your own home

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)
  • L- Lower Body (e.g., Squats

Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again

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HIIT workouts you can do from the comfort of your own home

HIIT workouts you can do from the comfort of your own home

https://www.insider.com/hiit-workouts-you-can-do-at-home-2018-7

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Key Ideas

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)
  • L- Lower Body (e.g., Squats

Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again

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.

The perfect HIIT workout

  • Star Jumps (30 seconds): a dynamic exercise that targets legs, glutes, core, shoulders, and cardio.
  • Squat Jumps (30 seconds): a dynamic exercise that targets the legs, glutes, and core.
  • Close Grip Push-Ups (30 seconds): this targets your chest, shoulders, and core.
  • Reverse Crunches (30 seconds): this targets the lower abs but will require the entire core to be involved.
  • Toe Touches (30 seconds): it targets your upper abs.
  • Burpees (30 seconds): this targets legs, glutes, core, shoulders, and cardio.

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Do 5-10 minutes of cardio, just to get your heart rate up a bit.
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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
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  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
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No More Gym Visits

As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment...

Home Work Outs

Burpees are a quick push-up and jump combination that can be done easily on a flat surface. It’s a good idea to start with five to ten of them, and then challenge yourself with 100 in one go.


Air squats are an effective basic lower body exercise that can be done anywhere and combined with push-ups, mountain climbers and lunges, become a full body work out.

Work Out Creativity

Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your heart pumping and makes you uses oxygen as fuel for the muscles is a cardio exercise.


Home furniture, like a chair, can be used to support your squats and also your upper body during tricep dips. For weights, broomsticks or jugs full of water can be used.


Keep washing your hands, eating healthy, and hydrating yourself, while getting plenty of sleep.

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

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Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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Plants
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Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

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Pull-ups are a great way to test your strength-to-weight ratio and build your core and upper-body power.

They require a simple overhead bar as equipment, which is easily available.

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Some people are unable to do pull-ups, even on a pull-up assist machine in the gym.

The 'assist' part of the pull-up aid machine might be the reason for the inability, as it can act as a 'crutch'.

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