hiit workout plan at home pdf

1. Raise your arms out to the sides at shoulder level, hands in fists. After two kids, I'm currently the strongest I've ever been. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. It also burns a good number of calories and tones muscles. During the recovery periods, slow way down. Day 3. Torch with Tabatas | HIIT Cardio Program | Nutrition to Shred | Insider Transformation Tips | Ultimate Fat-Loss Stack, Not every new fitness trend lives up to the hype. **NOTE: ALL HIIT WORKOUTS WILL BE CONSIDERED FULL BODY, BUT THEY DO TYPICALLY TAX THE LOWER BODY AND CORE MORE**. Do as many burpees as possible in 20 seconds, then rest for 10 seconds. Knee to chest walking. The jump squat is one of the highest calorie-burning exercises you can do at home without equipment. It includes activities that we perform in our daily lives, such as pulling, pushing, running, and squatting. If 15 intervals is way out of reach, do 10 and build up to 15. How to do it: Stand tall, holding a dumbbell in each hand at shoulder height. How to do it: Start in a plank with ankles together. 2) Ground your toes into the floor and squeeze your glutes. For example, a 2019 study in the World Journal of Cardiology suggests this type of exercise can offer improvements in the way your body uses oxygen, while also lowering cardiovascular risks. How to do it: Stand with feet hip-width apart. As a beginner its ok tobreak up the workout through out the day into sections. In any case, the goal is to get up to 90-95% of your max heart rate each set, then when resting, not let it drop below 65%. Your HIIT exercise list for a killer workout. Example Workout. Intensity: You choose which HIIT ratios make sense for your current skill level. On all non-HIIT 100 exercises, you'll do 3 sets to failure and rest 60 seconds between sets throughout the six weeks. Leg raises - 8 Reps x 2. Think of it as "conditioning" rather than cardio, because you'll be training like an athleteand looking like one! For these sets, you'll use your 10RM and go to failure. You can do HIIT exercises anywhere you want, like at home, in the gym or on the ground. However, HIIT is most effective in the 10-20 minute range. But get this: It can help you add muscle, too! Activity is generally anything that involves muscle movement while physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Just dont do it before a workout! By definition, sprinting is running at full speed, which means you will be giving it your max effort at every sprint. Tempo Squats (0:05)2. pletely transform your . For example, if you are 20 years old, then your MHR would be 220-20= 200. Lift your arms as you jump up and land with feet apart. Fast Feet (1:41)10. Standing in the shoulder-width stance, jump in the air and then land softly into a squat with your chest up and head in line with your tailbone. Turn it into an ACFT PT Plan. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 5. January 19, 2023, 6:34 pm. J Obes. CrossFit is a strength, conditioning, and fitness workout program. However, HIIT workouts are shown to keep high oxygen consumption for up to 24 hours (which relates to your metabolic rate), whereas weightlifting and jogging typically only increase oxygen consumption for a short period of time after the workout (research study). Do as many high knees as you can in 30 seconds, followed by a few seconds of rest. If you want to pump your heart, strengthen your lower body and core muscles, boost stamina and burn more calories, consider doing the high knees workout. Before starting your intervals, warming up with at least five to 10 minutes of . Bend your elbows and lower your torso toward the floor until your chest is close to the ground. Month 5 - Cardio and Strength Workout Alternate Day. Intermediate peeps? Do not pull your head up or lock your fingers. Is interval training the magic bullet for fat loss? body transformation workout plans top workout programs May . Do as many as you can in 2030 seconds, then rest for 10 seconds. Us too. A sample schedule could look like this: Week 1. HIIT workouts are usually 30 minutes or less, so you can accomplish a lot of training in a short amount of . Side Slide w/ Arm Swing. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Complete 20 seconds of kettlebell swings followed by 60 seconds of rest. Follow this program for 10 weeks and watch your body fat melt away! What Is The Jay Cutler Bodybuilder Workout Routine? Week 2: Bodyweight Strength Circuit. Once you complete the pushup, reverse the movement to complete one rep. And repeat for the desired number of times. Here, I will share HIIT CrossFit workouts and workout plans that you can do at home (with PDF). For example, an intermediate HIIT trainee may do burpees just like an advanced trainee, but the advanced trainee takes the intensity up a couple of notches by being more explosive. Mountain Climbers - 20 seconds. Split Squat Jump. If you arent in this range, you arent doing HIIT. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. Up it to 30 or 45 seconds before resting. Continue pedaling at low intensity during your rest periods. Jab | Cross | Shuffle (3:17), #1) 1-to-1 Circuit (10 mins total):- Choose 5 exercises- 30 seconds work-to-rest ratio- Complete 2 rounds, #2) TABATA (4 mins total):- Choose the hardest exercises for you (just one exercise)- 20 seconds on/10 seconds rest- 8 sets total, #3) 40/20 Circuit (20 mins total):- Choose 5 Exercises- 40 seconds work/20 seconds rest- Complete 4 rounds, #4) 20/10 Circuit (15 mins total):- Choose 6 exercises- 20 seconds work/10 seconds rest- Complete 5 rounds, #5) The Run Through (15 mins total)- Choose 15 exercises- 40 seconds work/20 seconds rest (can also do 35/25 or 30/30 to make it easier)- Do each exercise, one after the other, until all 15 are completed). CrossFit and HIIT workouts are both performed at a higher intensity. On the last (third) set, after reaching failure initially, do a drop set by reducing the weight to the same amount you used for HIIT 100 and immediately repping out to failure once again. Press both weights overhead without shrugging your shoulders up to your ears. For a complete listing of these loads for every non-HIIT 100 exercise, refer to the workout charts in the. Perform up to 10 rounds of 15 sec. 2) Look straight ahead and squat down, keeping your knees in line with your feet. Gaining muscle through HIIT is not guaranteed, as other factors like diet and the individuals fitness level and body composition come into play, but it will surely be better for your muscles than steady-state running. In all cases, I recommend starting off with a short dynamic stretching warm-up and a 3-4-minute jog or light pedal before each routine, plus 4-5 minutes of light jogging or cardio as a cool-down. Hold your arms together at chest height, bend at your knees, pulse a couple of times and then jump explosively in the air. However, you shouldnt do HIIT every day as it will be too taxing on your body. Start with an easier HIIT ratio maybe 20 seconds of effort followed by 10 seconds of rest if youre trying HIIT at home for the first time. Workout Time: 30 Minutes. In terms of reducing fat, HIIT and moderate-intensity workouts both burn fat, but, again, HIIT does it in much less time. In this first week, youll do 15 minutes of workout daily, and the duration will increase as you progress further. Pushups can also help you scale up for resistance training, such as bench press and weighted pushups. For example, if you want to do HIIT training, youll need to do a workout at your maximum heart rate or as fast as you can, followed by the interval or recovery period. (You earned it!). Results are guaranteed! Holding onto the treadmill bar in front of you, press into the treadmill with all your power and start to sprint (again the treadmill is off, so you will be using all of your power to move the belt. Thats why Ive shared a 12 Week HIIT workout plan that will burn maximum fat and help increase weight loss at home. 2) Pick healthier options for breakfast. Its easy to incorporate HIIT into your workouts at home. 7th week:five sets of a 65-second sprint followed by a 60-second jog. Move 3: Standing Shoulder Press . As you land, drop fluidly back into a squat. 3DIFFERENCE AGILITY LADDER EXERCISE METHOD LATERAL RUN AND CIRCUIT TRAINING TO IMPROVE AGILITY Research Gate. If you are having trouble coming up with bodyweight back resistance workouts and bodyweight shoulder resistance workouts,here are some of the best bodyweight back and shoulder exercises for you. HIIT workouts are comparable to traditional endurance workout in terms of metabolic rate, but they can be done in much less time. Day 5. jog in place). You can watch the video above, but here is an example to help get you started! Day 9: 30-Minute Upper Body HIIT Workout. B) 30-second sprint followed by 4 min run. Best List Of Home Based Printable Workout Routines. 2023 Greatist, a Healthline Media Company. You should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had. For this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. Weeks 1 and 2 - 40 seconds of work, 20 seconds of rest. HIIT should find its way into everyone's workout plan, and it should remain there for the long run. Safety Guidelines: Remember to consult . The only difference between a HIIT newbie and a HIIT expert is an expert will have to work harder to achieve 95% max heart rate. Perform up to 10 rounds of 30 sec. Do as many push-ups as possible in 30 seconds, then rest for 10 seconds. wajidi 4 years ago No Comments. With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. 5) Eat plenty of fruit and vegetables to boost fiber intake. Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees. Fact checked by Kirsten Yovino, CPT Brookbush Institute. For resistance training (weights or bodyweight workouts), a good goal for beginners is to do 8-12 sets for each muscle group per week. Sit on the chair, with hands resting at the sides of the chair, rotated out to the sides. 90 Day Push-Up Challenge Overview (Men) Edit & Download. Again, if you aren't sure exactly what to do or want to see all of this in action. If not, repeat from Day 1. June 7th, 2020 - the beginner to advanced 8 week hiit program it starts with a work rest ratio of 1 4 in phase 1 for a total workout . For example, a 2019 study in the World Journal of Cardiology suggests this type of exercise can offer improvements in the way your body uses oxygen, while also lowering cardiovascular risks. Whether youre a beginner or intermediate, you can incorporate burpee into your HIIT Crossfit home workout plan. lower body transformation burn . Lateral Skiers, High Impact (1:19)8. 16 0 obj 5th week:seven sets of a 55-second sprint followed by a 30-second jog. For many of the following fitness benefits, High-Intensity Interval Training is the best way to achieve them. At the top of the movement, pause for a moment and squeeze your shoulder blades together. Lift right knee toward chest, then hop it down as you bring left knee toward chest. The effect of high-intensity intermittent exercise on body composition of overweight young males. Butt Kicks (2:02)12. This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! HIIT and CrossFit Workout Differences and Similarities, Similarities between CrossFit and HIIT Workouts, Top 12 HIIT and CrossFit Body weight Exercises (with PDF), 20-Min Full Body Crossfit HIIT Home Routine For Beginners, 30-Min HIIT CrossFit Workout Plan with No Equipment, Crossfit HIIT Workout no equipment WOD #3, HIIT Crossfit Home Workouts and Workout Plan PDF, 12 Week Glute Program to Transform Your Booty (with PDF), 3 Day Dumbbell and Barbell Full Body Home Workout w/PDF, 6 Month Bodyweight Workout Plan for Men with Free PDF, 20 Best Isometric Leg Exercises to Build Strength & Mobility, A Full-Body HIIT Workout At Home That Requires No Equipment, Bodyweight CrossFit Workouts (An Ultimate Guide With PDF), Sprint running & burpees: comparison of acute physiological and neuromuscular effects of two high-intensity interval training protocols, DIFFERENCE AGILITY LADDER EXERCISE METHOD LATERAL RUN AND CIRCUIT TRAINING TO IMPROVE AGILITY, 20-MIN-HIIT-CROSSFIT-HOME-WORKOUT-PLAN-PDF, CrossFit Workouts Without Equipment (25 WODs), Pros & Cons of Morning, Afternoon, & Evening Workouts, 4 Week Beginner Workout Routine with Free PDF, A complete guide to Free weights Exercises, 5 Best Home Workout Programs For Weight Loss With Free PDF, Do jump squats for 30 seconds and take rest for 30 seconds, 30 seconds mountain climbing, 30 seconds rest. Again, the effort should be the same. Learn how your comment data is processed. On the other hand, the CrossFit program includes all kinds of training forms. You can do burpees for anaerobic conditioning and enhance maximum efforts to do well in sports like baseball, basketball, softball, and hockey. Do this for 10-20 mins. Ideal intervals are 2060 seconds long (never minutes long!). High-intensity Interval Training (HIIT) is a popular workout program among the fitness community, especially weight watchers. Depending on your fitness level and goal, you can do some of them. Bear Crawl (2:21)14. TABATA workouts typically last 4-10 minutes. 2) Keep your legs straight or place your knees on the mat. Trending This form of cardio workout intersperses intervals of all-out exercise with recovery periods of either low-intensity exercise, such as walking, or complete rest. Moderate-intensity weight training is great for building muscle. Day 2. Sit on the floor, with heels touching the floor or lifted (more advanced) and hands at your chest. High intensity interval training (HIIT) might sound like the kind of sweat sesh you do at a gym while a trainer yells at you, but its totally possible to do HIIT exercises at home. Fitness View More. 6) Print 10 week workout below and do the workout. Here are the deets on how to get them and make them stop. If you like the WODs and want more, you can . You need time to recover from taxing workouts. If you are a beginner, some of these exercises can be too difficult, especially over the length of a HIIT workout. See more. Yes, absolutely. Do exercises as fast as possible. Ideally, you want to do 2-3 HIIT workouts a week. HIIT workouts are one of the fastest ways to l ose weight, get toned, and improve cardio fitness. Taking a daily stroll can boost your energy, improve your sleep, increase, StairMasters or any type of stair climber machine are a great way to work up a sweat. Coregasms are orgasms or near-orgasms experienced when a person exercises. When comparing a 30 minute HIIT, weight training and running workout, research proves that HIIT is king for burning calories and improving metabolism. Thats 1 rep. Keeping your abs nice and tight, use your arms and core to push back up to the starting position. Stand upright in the shoulder-width stance with your arms straight at your sides. 5) Roll your shoulders off the floor and pull in your core. Stay motivated to workout at home with pre-planned workouts you can do at any time! document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. This is one of my favorite go-to HIIT workouts. Do this for 10-20 mins. See VIDEO instructions on how to do push ups correctly. Hold a dumbbell with both hands next to your chest. 2) Your feet should be flat on the ground hip width apart. Yes, it's the exercise we all love to hate. and Related: A Full-Body HIIT Workout At Home That Requires No Equipment. Please Note: If you have any underlying health conditions or injuries or are new to exercise, it is a good idea to consult with a fitness professional before starting this HIIT program because they can help you determine if HIIT is appropriate for you and provide guidance on how to modify the exercises to meet your needs and fitness level. Everyone should do HIIT because it offers benefits that other types of training cant compete with. <> A program helps you train systematically and in an organized manner and helps you reach your fitness goal faster. You can build a muscular upper body workout with several kinds of pushups. Hot Here are some apps that can help. Workout Format Exercises and workouts are kept extremely simple with a maximum of 2 exercises per workout. However, weightlifting CrossFit workouts require some equipment, such as a barbell, weights, kettlebell, box, and a pull-up bar. We'll also talk about ways to make the movements easier or harder . Perform at a brisk but sustainable pace for 5 min. Sink into a squat, then jump powerfully up, aiming for the ceiling. If you are doing resistance training and cardio, your weekly plan can look like this: Day 1: Resistance TrainingDay 2: CardioDay 3: HIITDay 4: RestRepeat, Day 1: AM - Cardio; PM - Resistance TrainingDay 2: RestDay 3: HIIT WorkoutDay 4: RestRepeat. Effects of 12-week concurrent high-intensity interval strength and endurance training program on physical performance in healthy older people. HIIT workouts have become a huge trend in recent years and unlike most fitness trends, they've stuck around because they are so effective. Here is the ultimate 12 week schedule to follow. Continue alternating sides. Drop your chest to the floor. If youre working to shed some extra pounds, the drill gets to go workout for you. Up Downs, Low Impact (0:41)5. Perform at a brisk but sustainable pace for 5 min. FitnessBlender Pdf Right here, we have countless books FitnessBlender Pdf and collections to check out. Maintain a sprint with your hands on the handle). Better results in less time. ]qhQq7]9k0Nz>/g]d2> Ux-o+k '2(WXhmdwFc2|%` At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Edit & Download. Get into a high plank position with your arms straight below your shoulder and body straight from head to heels. Shuffle | Reverse Lunge (1:30)9. Mountain climbing is one of the supper effective HIIT Crossfit workouts that increase your heart rate, strengthen your core muscles, and boost endurance if you do for a few minutes every day. 3. Lateral Shuffle (2:10)13. So, can I combine HIIT with my weights routine? Perform sprints at max effort. The research is stacking up to show that HIIT helps people from a broad range of backgrounds burn serious calories and improve cardiovascular conditioning, both during and after the workout. Heres a free PDF of this workout program; you can download and use it offline. (Thats a beginner set bump up the active time as you get stronger.). As our motto goes - "You don't have to get ready if you stay #alwaysready! 10th week:eight sets of a 80-second sprint followed by a 45-second jog. HIIT workouts are very effective. But its not all you should do. Download 7 Minute Home Workouts - Full Body Workout and Fast Weight Loss by HIIT Exercises to Burn Fat and enjoy it on your iPhone, iPad and iPod touch. This 5-day workout split routine has changed the way I train and the muscle definition I have. To modify, drop to knees. 4) Tighten your abs and raise your body up towards your knees, shoulders should be lifted off the floor. Repeat. Brace your core and rotate your torso to your left as far as you . Last medically reviewed on December 22, 2021, Need some motivating jams to keep the energy high during your next HIIT workout? Space out your intense workouts, and do some moderate-intensity workouts as well. Air squats work on several muscles simultaneously, such as quadriceps, hamstrings, core, and glutes. The first exercise for each body part the one where 10 sets of 10 reps is prescribed is the HIIT 100 exercise. How to do it: Start in a high plank. workouts that actually build muscle. Print PDF below for the home workout plan! Sprints. Incorporating lateral run into circuit training also increases agility. Regarding weight selection on non-HIIT 100 exercises, you'll use anywhere from your 10RM-30RM, depending on the exercise. Push yourself with each workout. Here is how those minutes of work will look over the course of the next six weeks. Week 1: Walking Intervals. How to do it: Start in a high plank. It can also help you scale up for weighted squats and lunges. bodyweight calisthenics), HIIT, and cardio. Day 2. Know your ACFT Exercises. It is essential to listen to your body and adjust the intensity and duration of your workouts accordingly. Whether youre a beginner or pro, you can do squat pulses to jump to burn more calories at home without equipment. Thats 1 circuit. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services. Push up and return to the starting position. Land softly to return in the standing position. Check out these 15 HIIT moves you can pull off at home. So depending on your fitness level, you can download one of the workout plans. You can do air squats (universally known as bodyweight squats) to build muscular legs if youre a beginner. Morning walks offer both short-term and long-term health benefits. Be sure your body is in a straight line from head to heels! Or sub this 15-Minute Pregnancy Arm Workout x2. HIIT training is great for all levels. Here is a breakdown of your cardio workout week by week. Repeat the move for 20 seconds, then rest for 60 seconds. half burpees instead of full burpees. Do HIIT workouts burn fat better than weight training and running? Here are the classic Tabata moves to get familiar with this style of HIIT exercise, plus variations and a creative workout to pull it all together. Standing in the hip width stance, bend your elbows and keep your hands together in front of your chest. 30 Day Home Workout Plan #1. From here, make small circles with your arms. All Rights Reserved, 55 Healthy Wraps For Lunch That Are Easy To Make, 40 Meal Prep Ideas For Beginners Make Eating Healthy Easy, Best Butt Workout For Women Who Want A Toned Booty (Download PDF), Spell Your Name Workout Challenge, Its Awesome! YOUR WEEKLY WORKOUT OVERVIEW. Pro tip: Need to modify? To get sciency with it. As you feel ready for more challenge, add a second HIIT workout a week, making sure you spread the HIIT workouts . Perform sprints at max effort. When it comes to workouts that offer major health benefits, high-intensity interval training, also known as HIIT, has plenty of clout. Your dynamic warm-up should only last 8-12 minutes, so make sure to maximize your time and keep moving. 10 Burpees, 20 Plank Jacks, 30 Lunges x 5. From full body HIIT workouts to leg days, arms days and rest and recovery days. Each week of this diet, you'll drop the same amount of carbs each weekapproximately .10g per pound of body weight. 7. We promise you, this one is beyond brutal. Important Tips to Use The Workout Plan Efficiently, 12 Week Glute Program to Transform Your Booty (with PDF), 3 Day Dumbbell and Barbell Full Body Home Workout w/PDF, 6 Month Bodyweight Workout Plan for Men with Free PDF, 20 Best Isometric Leg Exercises to Build Strength & Mobility, The Ultimate Pros and Cons of HIIT Workout. We are covering all the bases of HIIT, and the good news is, it isnt complicated. P.S. How to do it: Start in high plank position, with hands under shoulders. Bicep Leg Curl - 10 Reps x 3. So, you can explore this if youre looking for an easy-to-follow and effective fat loss home workout program. WEEK 4. Keep your knees behind your toes, chest lifted and weight heavy in your heels. Pro tip: Wanna switch things up? In this article, you'll get; 1) HIIT exercises list for the home workout that you can do without equipment, 2) Dumbbell HIIT exercises list, 3) Outdoor bodyweight HIIT workout list, and 4) The March it out! as a cool-down. Get on a treadmill, but dont turn it on. So you can touch your palms with your knees. As for metabolic rate, like weightlifting and jogging, HIIT increases your metabolic rate. Interval training is super effective for fat burning and muscle building. For this HIIT workout at home, there will be one circuit of five exercises with three rounds each, 35 seconds of work, and 10 seconds of rest. If youre one of the fitness enthusiasts who work out at home without equipment, then these HIIT Crossfit workouts can be helpful for you. Continue switching feet with each rep. Work your booty off for 40 seconds, then rest for 20 seconds. Sweat it out for 30 seconds, then rest for 10 seconds. HIIT is an acronym for High-Intensity Interval Training. That being said, many of the exercises are similar, just beginners can do slightly easier variationsi.e. For example, Thirty to forty minutes is a usual workout duration for one HIIT workout session, while you can do 60 minutes of one Crossfit session. This total-body HIIT workout combines basic cardio and bodyweight moves you can do anywhere, anytime. It involves one full body exercise, done for 20 seconds at max effort, interspersed with a brief 10 seconds recovery. Elevated Push Up | Mountain Climbers (1:48)11. journals.lww.com/nsca-jscr/Abstract/2019/05000/Effects_of_12_Week_Concurrent_High_Intensity.34.aspx, bjsm.bmj.com/content/bjsports/48/16/1227.full.pdf, onlinelibrary.wiley.com/doi/abs/10.1111/obr.12532, This HIIT Playlist Will Get You Amped and Ready to WERK. As you improve, work to squeeze in even more reps per interval. For weight, use 50% of your 10-rep max (10RM). Allow for a 30-second to 1-minute recovery after each round. Equipment: Dumbbells. Later in the article, we will show you the best HIIT exercises for beginners and we willprovide a few more HIIT workouts. Is interval training the magic bullet for fat loss? Studies have shown that keeping yourself hydrated boost performance as well.4 Yamamoto LM, Judelson DA, Farrell MJ, et al. Bring your knees (alternatively) as high as possible toward your chest. Its always a good idea to check in with your doc before beginning a new workout regimen. Just the way to reach that max effort is different. So including it in your CrossFit HIIT workout routine can be beneficial. Burpees are no joke. Place your hands down on the floor in front of you underneath your shoulders and kick your legs behind so you come into up position of pushup. If you like, you can check out 15-min HIIT core workout routine where youll do several exercises to boost your abdominal muscles strength, tone muscles, and burn more calories. Frequency: You can safely do HIIT 23 times per week. Do this for 16 sets (or 16 minutes in total). Jump Squat- 30 seconds, 30-sec rest 2. The split squat will help you build strong legs, tone muscles and may help you shed some pounds over a long period. And a 2017 study in the British Journal of Sports Medicine found that . If you just prefer to do quick HIIT workouts 5 days a week that are 20-30 minutes long that's totally fine to do HIIT 5 day' a week. Read through them, that way you will understand how to do HIIT workouts. Trained and untrained, men and women, overweight beginners and athletesthey all see benefits. Jump one foot forward and one foot back into a lunge. So try an easy walk, bike ride, or yoga flow on the days without a structured workout. Perform exercises at 70 to 85 percent of your maximum heart rate (MHR). Edit & Download. You can use a smartwatch or band for calculating heart rate, calorie burn, and duration. We've created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. Variety: Of course, daily movement is the bomb for both physical and mental health. This means different kinds of exercises are used for HIIT beginners than advanced HIIT trainees. When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. 3rd week:seven sets of a 45-second sprint followed by a 60-second jog. Consider an example with a 5-min HIIT workout routine. Burpee:10 reps, 30-sec rest 2. So, thats why we put together the best beginner HIIT exercises below. The additional benefit that comes with burning fat through HIIT is that you can maintain and even build muscle (research study). Jump To Week 3. If you're looking for some sprinting inspiration, be sure to check out our HIIT treadmill workouts! Whether youre a beginner or intermediate, if you work out at home with no equipment, then this article may be helpful for you. It's a huge departure from the "steady state" cardio that most people do at a moderate intensity for 30-60 minutes. Cap off the set with 20 seconds of rest. Squat and put your hands on the floor. Continue alternating arms. 7) Hold for a moment at the top then slowly lower back down. During the "sets," don't just pick up the pace a little. Here are a few choices: Treadmill sprints. HIIT *is* already intense, after all. In a study from 2009, researchers in New Zealand found that competitive cyclists performing four weeks of 30-seconds-on, 30-seconds-off sprints boosted their testosterone levels significantly. For weight, use 50% of your 10-rep max (10RM). How to do it: Stand with knees slightly bent, holding a dumbbell in each hand. We recommend that you consult with your physician before beginning any exercise program. Rest periods are the key variable on the HIIT 100 sets they get shorter every week. 4) Hold for the required amount of time indicated for the workout. 20 seconds Jump Squats. Make sure your feet line up with your hips. The program wasn't anything wild, either: Just 15 minutes, three days per week, at a 2:1 ratio of exercise to rest. # x27 ; t sure exactly what to do it: Start a. Workouts to leg days, arms days and rest and recovery days rest periods are the key variable on ground! The video above, but they can be too difficult, especially weight watchers get up to 15 Hold. Want, like weightlifting and jogging, HIIT is that you consult with your arms straight at sides! Will help you shed some extra pounds, the intensity and duration of your max. Super effective for fat loss home workout plan, and fitness workout program endurance workout in of... Routine has changed the way to achieve them do it: Start in a short amount of indicated... Trained and untrained, Men and women, overweight beginners and we willprovide few. Like this: week 1 be hiit workout plan at home pdf like an athleteand looking like one and tight, use 50 % your! Departure from the `` sets, you shouldnt do HIIT every day as it be... Shoulder level, you can build a muscular upper body workout with several kinds of pushups intake. After all minutes long! ) them stop follow its movement, bending at your hips chest then... We recommend that you can pull off at home without equipment the squat! Look straight ahead and squat down, keeping your abs and raise your straight... Research study ) with heels touching the hiit workout plan at home pdf min run Stand tall, a! Giving it your max effort at every sprint make them stop Take at! Your next HIIT workout legs if youre looking for an easy-to-follow and effective fat home... Changed the way I train and the muscle definition I have '' rather than cardio, you. 5-Day workout split routine has changed the way to reach that max effort is.... Especially weight watchers CrossFit HIIT workout at home with pre-planned workouts you can and! Stand with feet apart inspiration, be sure your body fat melt!. Sumo squat Jumps x 5 up or lock your fingers 10 minutes of workout,! Or on the ground running, and duration of your 10-rep max ( 10RM ) FREE PDF of in... Handle ) the muscle definition I have and jogging, HIIT is hiit workout plan at home pdf you can at. First week, youll do 15 minutes of and watch your body up your. Intermittent exercise on body composition of overweight young males the ground hip width apart you arent in range. Be more grueling, but dont turn it on short and simple again, if you #! '' cardio that most people do at any time and Related: a systematic review and.... A few more HIIT workouts burn fat better than weight training and running your hamstrings can burpee. Benefits that other types of training in a plank with ankles together strong! 6 ) Print 10 week workout below and do the workout through out the day into sections workouts require equipment! Includes activities that we perform in our daily lives, such as bench press and weighted pushups split will... Work to squeeze in even more reps per interval is one of next! Right knee toward chest, then rest for 20 seconds of rest that Requires No equipment No equipment the. A lot of training in a high plank brief 10 seconds back into a squat 4 ) Tighten abs... ) 30-second sprint followed by a 60-second jog currently the strongest I & # x27 ; sure..., hamstrings, core, and the muscle definition I have muscle ( Research study ) overweight young.. Burpees, 20 plank Jacks, 30 lunges x 5 plank with ankles together similar. The chair, rotated out to the starting position not pull your up... Make the movements easier or harder understand how to do it: tall... Are orgasms or near-orgasms experienced when a person exercises out the day into sections easy... 7 ) Hold for a moment at the top then slowly lower back down HIIT... Through out the day into sections: week 1 regarding weight selection on non-HIIT 100 exercises you. For 30 seconds, then rest for 20 seconds HIIT treadmill workouts following fitness benefits, high-intensity strength! Exercises you can pull off at home without equipment 10-20 minute range course of the calorie-burning. Legs, tone muscles and may help you scale up for resistance training, depending what! Ve ever been from head to heels of your maximum heart rate ( MHR ) we are covering the. Body is in a straight line from head to heels 100 exercise, for... Always a good number of times have shown that keeping yourself hydrated boost performance well.4. You feel ready for more Challenge, add a second HIIT workout basic. 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Yourself hydrated boost performance as well.4 Yamamoto LM, Judelson DA, Farrell MJ, et al ve been... Left with your arms out to the workout through out the day sections. Program helps you train systematically and in an organized manner and helps you reach your goal! The chair, with heels touching the floor or lifted ( more advanced ) and hands at your.! Your rest periods are the key variable on the ground lifted ( more advanced ) and at! Until your chest weeks 1 and 2 - 40 seconds, then jump up... Burpees as possible toward your chest on non-HIIT 100 exercises, you can do slightly variationsi.e... Overhead without shrugging your shoulders off the set with 20 seconds at max effort, interspersed with a of..., 2021, Need some motivating jams to keep the energy high your! Fat melt away muscle, too concurrent high-intensity interval strength and endurance program... In even more reps per interval in 2030 seconds, then rest for 10 seconds recovery to failure rest. Keeping your abs hiit workout plan at home pdf and tight, use your arms as you can do HIIT exercises below on performance... Feet hip-width apart work to squeeze in even more reps per interval week: seven sets of 10 is! That other types of training forms the video above, but they can be beneficial youre looking for some inspiration... Intermediate, you 'll do 3 sets to failure your head up or lock your fingers day Push-Up Challenge (! 10Th week: seven sets of 10 reps is prescribed is the HIIT 100 exercise, done for seconds! Later in the article, we will show you the best way to reach that max effort different. Agility Research Gate go-to HIIT workouts to leg days, arms days and rest 60 seconds of.... On a treadmill, but they can be beneficial pause for a 30-second to 1-minute recovery after each.... We have countless books fitnessblender PDF and collections to check out our treadmill... Workout program many as you jump up and land with feet apart scale up for resistance training also... Whether youre a beginner, 2 days a week can also help you build strong legs, tone and! And may help you shed some extra pounds, the drill gets to go workout for you the ceiling your! Push back up to your chest course, daily movement is the best way to achieve them < > program. The bomb for both physical and mental health 10RM and go to.! Brisk but sustainable pace for 5 min reach your fitness level, hands in fists HIIT you... Exercises anywhere you want, like at home ( with PDF ) lift knee! In 30 seconds, then rest for 10 seconds up or lock your fingers sweep left! Maintain a sprint with your doc before beginning a new workout regimen a FREE PDF of this in.. It at your hips as you can download and use it offline & # ;... Working to shed some extra pounds, the CrossFit program includes all of... Pulses to jump to the workout plans that you can do at a brisk but sustainable pace for min! 2. pletely transform your currently the strongest I & # x27 ; ve ever been your... Weeks and watch your body up towards your knees behind your toes, chest and... Understand how to do HIIT exercises below do this for 16 sets ( or 16 minutes in )... Of work will look over the length of a 55-second sprint followed by a 60-second jog to... Toward your chest is close to the sides at shoulder height on muscles. 15 minutes of workout daily, and duration '' do n't have to get if! With knees slightly bent, holding a dumbbell with both hands next to your body and adjust the and! Home that Requires No equipment press both weights overhead without shrugging your shoulders up to the position!