Friday Favorites: At home HIIT

Usually I follow online videos when I don’t feel like driving to the gym. I can do them in my living room with minimal equipment and get a great workout done in half the time (if you count the approximate 30 minute round trip gym run). What’s better than getting your workout done in less total time?

Also, what’s the best way to create maximum calorie deficient in the least amount of time while working your entire body? In my opinion, that would be HIIT routines. HIIT stands for high intensity interval training. In this format of exercise, you rotate between intense aerobic exercises with short periods of rest. HIIT has so many great benefits outside of being time friendly including: 

  • Burning more calories during and after your workout (burn extra calories for up to 2 hours)
  • Far from boring. Instead of steady state cardio like running or walking, switching between various groups of exercises can stave off mental fatigue
  • Good for your heart. With the increase in heart rate caused by high intensity workouts, you can increase the elasticity of the arteries and veins in your heart.

After doing several guided HIIT workouts and reading about them in fitness articles, I found I could create my own with a series of moves, a set of dumbbells and a stopwatch (or YouTube video that counts in 30 seconds and 10 seconds). When creating my own list for a workout, I opt for 10 different exercises, done in pairs. Each pair is completed four times through before moving on to the next set. See below for the list I created for todays workout:IMG_2783

For the moves with * on them, that reminds me to grab my weights. I use either a set of 5lb dumbbells for lunges or one 20lb  for my improv kettleball and squats. Weights are totally optional, but they make me really push myself. I did the above workout in 28 minutes. I paused the clock once to take an extra few seconds to catch my breath, but other than that, I did each set 30 seconds on, 10 seconds rest, four times through before moving onto the next.

  • That means jumping jacks for 30 seconds, 10 seconds rest, mountain climbers for 30 seconds, 10 seconds rest. Repeat 4x.
  • Alternating lunges with weights for 30 seconds, 10 seconds rest, up up down down planks for 30 seconds, 10 seconds rest. Repeat 4x.
  • And so on through 3, 4, and 5

I like creating my own workout, because I find myself knowing what Jillian Michaels or whatever celebrity trainer is on the program is going to say before they say it. I look for the annoying jokes they make, or the weird comments they point out as their fitness models complete the moves in the background. No two of my at home HIIT workouts are the same, which keeps things fresh and exciting. And, I can only get annoyed with myself 🙂

While I don’t have a device to tell me how many calories I burned, I do check my heart rate at times during the 10 seconds of rest and it is usually around 160-180 bpm, meaning an INTENSE workout is happening.

Oh, and for that YouTube clock, use this link to get you through your workout: StopWatchClock It takes all the thinking out of it and beeps at you when its time to begin and end each set.

Let me know if you try the workout, make up your own or are an old pro at this. Go out and get fit for the 4th!

2 thoughts on “Friday Favorites: At home HIIT

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