HIIT me up
As we all know, exercise has been proven to help build a healthier lifestyle, both mentally and physically:
- It lowers the risk of heart disease, type 2 diabetes and depression
- It boosts energy levels
- It increases sleep quality and
- It stimulates your blood flow, improving your skin quality
If you’ve been doing your daily allowance of exercise, and have exhausted all the YouTube workouts, as I definitely have, give this HIIT workout a try. I’ve tailored it to be quick yet efficient and I love it as it works the full body. You can go at your own pace, and beat every last attempt with your next one. I've got to say, I like doing this as it pushes me that little bit harder each time.
The best bit though - you can do this anywhere in your home, completely equipment free!
Repeat the circuits as many times as you like, but the following is what I recommend. I'd also complete the full circuit before moving onto the next.
- Beginner – 1-2 times
- Intermediate – 2-3 times
- Advanced 3-4 times
Circuit 1
High Knees 30 seconds
Burpees 30 seconds
Rest 30 seconds
Circuit 2
Plank Twists 30 seconds
Mountain Climbers 30 seconds
Rest 30 seconds
Circuit 3
Russian Twists 30 seconds
Scissors 30 seconds
Rest 30 seconds
Circuit 4
Donkey Kicks 30 seconds each leg
Glute Kickbacks 30 seconds each leg
Rest 30 seconds
Enjoy and don’t give up!!
HOW TO DO -
High knees:
Stand with your feet hip-distance apart. Place hands, palm facing down at belly button level. Lift your left knee to touch your left palm, then do the same with your right side. Lift each leg before the other touches the floor. Think of this as running on the spot with high knees.
Burpees:
Stand with your feet shoulder-distance apart. Squat down until your hands can reach the floor placing them slightly in front, and inside of your feet. Jump your feet behind you keeping your back straight. Now jump your feet to their original position and jump up with your arms vertical.
Plank twists:
Start in a plank position – lie on your front, elbows into the floor running parallel to your shoulders, and forearms down. Push your body weight through this with the help of your feet. Your body must be horizontal – no bums in the air or caved backs! By pivoting your feet, twist your body from left to right and try to touch the floor with your leg.
Mountain climbers:
Hands on the floor slightly wider than your shoulders. Push up with Arms straight. Legs behind you and straight. Kick right knee in towards the chest and out. Before the right leg reaches its original position, the left knee is kicked in. Make sure your back and hips stay low. The more you do this, the faster you can get.
Russian twists:
Sitting on the floor, knees up about 45 degrees and feet off the floor. Clasp your hands together and move your upper body to the left and right. Touch your hands to the floor each time and push yourself so your hands end up slightly behind you. Once you get comfortable with this, you can try and use a weight.
Scissors:
Lie down on your back, hands underneath your glutes, palms facing down. Extend legs and lift off the floor about 45 degrees. Cross the left leg over the right, and the right leg under the left, then swap around. For extra effectiveness, lift up your head.
Donkey kicks:
Start on all fours. Kick your right leg to the side, keeping it's shape, as high as possible then back down. After 30 seconds, do the same with the left leg. If you have one, use a resistance band for that additional burn.
Glute kickbacks:
Again, you can use a resistance band with this one! But is good enough without one. Remain on all fours. Keeping the leg shape, kick the right leg straight up as far as possible, as if your foot was pushing up the ceiling then bring back to position. Squeeze your glute on the way up and keep your core tight throughout. After 30 seconds repeat on left leg.
