High-intensity interval training (HIIT) uses high-intensity workouts alternated with short rest periods to maximize calorie burn and cardiorespiratory fitness, in half the time of regular cardio training.
Cardiorespiratory fitness indicates how well breathing and blood circulation can supply oxygen to the body.
As short as this training is, sometimes there is not enough time to go to the gym. Or you just don’t feel like investing time and money in the gym.
That’s where HIIT comes in handy! The online platform ‘Insider’ asked three fitness experts what HIIT workouts they do at home to keep fit or get fit.
1. The PAUL method
Certified personal trainer Dani Singer developed the PAUL method for people who want a quick 10-minute workout at home. And this is how it works:
Choose one exercise for each of the following four categories:
P – Plyometric cardio (for example, jumping jacks)
A – Abdominals (ex. Plank)
U – Upper body (for example, push-ups)
L – Lower body (for example, squats)
- Set a timer that beeps every 30 seconds (alternatively, an online interval timer works)
- Perform each exercise for 30 seconds, switching exercises each time you hear the timer beep.
- Once you have completed all four exercises, rest for 30 seconds and then start again until you reach 10 minutes.
Advice: For maximum effect, we recommend completing three rounds, so you get a 30-minute workout.
On the video: training PAUL “Propeller”
On the video: PAUL training “Scissors”
In the video: training of PAUL “Sky Diver”
2. HIIT training for beginners and advanced
Geoff Tripp, also a certified personal trainer, prefers a different form of high-intensity interval training at home.
His favorite is a variable rep workout that is suitable for both beginners and advanced users.
These five exercises are your secret weapon: depending on the level, you perform fewer or more repetitions:
- Jumping Jacks: 20 or 40 repetitions
- Squats: 10 or 20 repetitions
- Push-ups: 10 or 20 seconds
- Plank Hold: 30 or 40 seconds
- Single-leg glute bridge: 5 or 10 repetitions per leg
Advice: Those just starting out can stick with the lower number of repetitions, while those more advanced can opt for the higher number.
Complete the routine 3 times with a 30 second rest between rounds.
In the video: HIIT training for beginners and advanced users
3. The 3-exercise HIIT miracle
Fitness expert Dempsey Marks created an at-home HIIT workout that takes no more than 10 minutes.
The best thing you can do is set a timer to stop time. Until the alarm goes off, according to the physical trainer, you should repeat this series of exercises as often as possible:
- 40 speed skaters
Feet hip-width apart. From the center, alternately jump to the right (landing on the right foot, left leg crossed diagonally behind) and to the left (landing on the left foot, right leg crossed diagonally). Arm swing.
Stand with your feet hip-width apart, squat down, place your hands on the floor, shoulder-width apart. Jump back and land on a board. Get into the push-up and drop to the ground. Push up, return to your hands, and jump up. Return to the squat position and repeat the process.
15 leg and hip raises
Lie on your back with your hands under your hips. Press your lower back into the floor and move your legs up and down. Keep your legs straight and your ankles together. Return to the starting position. As you do this, push your heels up as if you are immortalizing your footprint on the ceiling.
Lindberg, Sara (2018): HIIT Workouts You Can Do From the Comfort of Your Home, accessed November 6, 2019 https://www.insider.com/hiit-workouts-you-can-do-at-home- 2018 -7