As the hours return and the weather gets worse, many of us will take advantage of hybrid work patterns and staying indoors more. And with COVID-19 closing in on a waning memory, we no longer get bored with home workouts and can take advantage of a range of exercises to beat lethargy.
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Carrie Baxter, Level 3 Fitness Instructor at Fitness App with you (Opens in a new tab), recommends HIIT home workouts: “Think short periods of dynamic exercise followed by a short rest period, and then come back up again, on repeat,” she says. “Your heart rate will go up, and you’ll be working harder, but for maximum benefit. HIIT workouts are ideal for people who are short on time and who want to maximize their workout time. They can be done with minimal equipment, in relatively small spaces like the living room.” They are also interchangeable, which means you can either work the whole body or isolate the major muscle groups you want to develop.
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Home workout without equipment
Here, Baxter has programmed a five-move HIIT workout that targets the whole body, but requires no equipment. Do each of the moves for 30 seconds, resting 15 seconds between each move. Repeat the entire circuit three times. Full of energy? Go for five rounds.
1 drop squat
time 30 seconds comfort 15 seconds
Stand with your feet directly under your hips. Do a small jump straight up, then come down and go straight into a squat, keeping your center of gravity over your heels and sit on your hips and bend your knees down until your thighs are parallel to the floor. Keep your knees over your toes, make sure not to bend over, and try not to lean forward, keeping your back straight and your shoulder blades back and down. Push through your heels to return to the starting position.
time 30 seconds comfort 15 seconds
Start in a low plank position on your forearms and toes, supporting your body in a straight line. Lengthen your spine by moving your head forward and heels back. Engage your core, then place one hand on the floor and extend that arm. Repeat on the other side to finish in a high plank position with your hands under your shoulders. Then reverse back to the forearm plank. Keep your hips as stable as possible as you transition from high plank to low plank.
time 30 seconds comfort 15 seconds
Lie on your back and lift your shoulders slightly off the floor. Place your fingers on your temples with your elbows slightly in front of your head. Bring one elbow and the opposite knee together, aiming to bring your elbow up to the knee, simultaneously extending the other leg. Repeat on the other side and keep up the pace. Make sure your neck and shoulders are relaxed and do not hold your breath.
time 30 seconds comfort 15 seconds
From standing, hinge forward at your hips and bend over to place your hands on the floor. Walk your hands forward until they are under your shoulders. Making sure your body is in a straight line and your core is stable, bend your elbows down into a push-up, then push hard back up into a high plank. Walk your hands back to your feet, then lift your hands off the floor to enter a low squat position, then jump straight up.
5 knee kicks
time 30 seconds comfort 15 seconds
Stand with your arms above your head. Powerfully lift your left knee and lower both hands to your left thigh. Return to the start, then repeat on the other side. Keep up the pace, hopping lightly between your feet and making sure not to lean backward.