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HIIT Workout at Home

Jamie July 25, 2023

Here’s a High-Intensity Interval Training (HIIT) workout that you can do in the comfort of your own home.
Remember to warm up before starting the workout and cool down afterward.
Each exercise will be performed for 40 seconds, followed by a 20-second rest. Complete the circuit 3-4 times for a challenging and effective workout.

Warm-up (5-10 minutes):
Jumping jacks: 1 minute
High knees: 1 minute
Arm circles: 30 seconds forward, 30 seconds backward
Bodyweight squats: 1 minute
Alternating lunges: 1 minute
HIIT Workout (40 seconds of exercise, 20 seconds of rest)

Explosively jump, go down into a push-up position, perform a push-up, jump back up.
Mountain climbers:
Get into a plank position and alternate bringing knees toward your chest.

Jump squats:
Perform a regular squat and explode up into a jump, then land softly back into the squat position.

Perform them on your knees or toes, depending on your fitness level.

High knees:
Run in place, lifting your knees as high as possible.

Bicycle crunches:
Lie on your back, hands behind your head, and bring opposite elbow to knee, alternating sides.
Plank with shoulder taps:
Get into a plank position and touch your opposite hand to your shoulder.

Jump lunges:
Perform alternating lunges, jumping and switching legs in mid-air.

Tricep dips:
Use a chair or a stable surface to perform dips, working the back of your arms.

Cool down (5-10 minutes):

Forward fold:
Bend at the hips and reach for your toes, stretching your hamstrings.

Cobra stretch:
Lie face down, place your hands next to your shoulders, and lift your upper body off the ground.

Child’s pose:
Sit back on your heels, reaching your arms forward and stretching your back.

Quad stretch:
Stand on one leg, bend your other knee, and grab your ankle, pulling it toward your glutes.

Shoulder stretch:
Pull one arm across your chest, holding it with your opposite hand to stretch your shoulder.
Remember to listen to your body during the workout and modify the exercises if needed. Stay hydrated and have fun with the workout!