Resistance training doesn’t always have to be in the form of jogging. You can also burn a lot of calories with a workout at home. Whether due to bad weather, home office or little time, with our HIIT training for home you no longer have excuses.
resistance training at home
Resistance training is great for keeping your metabolism going and burning fat. But not everyone feels called to jog, and that’s perfectly fine.
But that doesn’t mean you have to do without cardio training. We’ve created a workout that challenges all major muscle groups and that you can complete in a tight space, for example between a desk and a sofa.
This is how HIIT training works
Our High-intensity interval training (HIIT) consists of three blocks, each with four exercises.
You must do all the exercises in this Tabata workout. perform 20 seconds and then switch very quickly to the next exercise so that the A pause that is not really a pause, if possible only ten seconds. it has a duration.
This keeps your pulse high and you don’t have to sweat for hours, but you do benefit from the afterburn effect. Our home workout only takes a good ten minutes, and can be extended and repeated as desired. It is crucial for efficiency that it speeds up during load time.
Advanced users can also do the exercises for 40 seconds and extend the rest to 20 seconds.
Here is an overview of what you can expect from resistance training. If you can’t remember all the exercises right away and quick changes stress you out, just pick a block, A, B, or C, and do it three times.
The individual exercises are described in more detail below.
| Interval Block A (20-40 seconds per exercise) |
Interval Block B (20-40 seconds per exercise) |
Interval block C (20-40 seconds per exercise) |
|---|---|---|
| 1. Jump rope | 1. Burpee Variation | 1. Jump Squats |
| 2. Push-ups | 2. Right Side Plank | 2. Wall handstand |
| 3. razor | 3. Left Side Plank | 3. Bicycle Crunches |
| 4. superman | 4. Side lunges | 4. Hip raises |
Interval Block A
In the first block of intervals, four exercises await you that you probably know and can therefore perform cleanly and quickly. They also serve as a warm-up program: set the timer on your cell phone or use an app like “Hiitmi” and start.
Do as many reps as possible in the given time: 20 to 40 seconds, depending on your fitness level. Then switch to the next exercise as quickly as possible in ten to 20 seconds.
Let’s start with the jump rope: ideally on a rug or exercise mat. Your joints and your neighbors will thank you.
If you don’t have a jump rope, just do jumping jacks, also known as jumping jacks: open your arms and legs together while jumping at the same time.
mar10 | Thomas Leiding
| Trained: | legs and calves |
|---|---|
| Difficulty: | medium |
| Note: | Wear athletic shoes and an exercise mat, rope handles at hip height. |
fit for fun
| trainers: | Chest, arms (the narrower, the more triceps), shoulders |
|---|---|
| Difficulty: | hard |
| Note: | Hands wider than shoulder width, back/pelvis straight, don’t overextend your neck |
Advice: If you can’t do clean classic push-ups, instead of doing it on your knees, find an elevation, like the couch, and rest your hands on it. This has a greater effect on the target muscles than carrying the weight on the knees.
3. razor
FIT FOR FUN/cult models
| Trained: | Straight and oblique abdominal muscles |
|---|---|
| Difficulty: | hard |
| Note: | Straight upper body, avoid hunched back |
fit for fun
| Trained: | lower back and buttocks |
|---|---|
| Difficulty: | easy |
| Note: | Squeeze the buttocks, do not lower the thighs completely, look down |
Interval Block B
The first block has already finished. Now you can catch your breath for a minute or two and have a drink. This is followed by the second interval with four new exercises.
By now, all of your major muscle groups should be warmed up from round one, and you’re ready to go full throttle for round two.
The first exercise is already difficult: almost everyone knows and fears burpees, but they are worth it, since they are one of the most effective exercises for the whole body.
Don’t worry: we also have easier, joint-friendly alternatives to the classic burpee jump for you.
1. Burpees – also possible without jumping
fit for fun
| Trained: | whole leg muscles, glutes, back extensors, chest, triceps, shoulders |
|---|---|
| Difficulty: | hard |
| Note: | Controlled movements, body tension, no back/hunched hips |
Second and third side plank (first to the right, then to the left)
FIT FOR FUN/cult models
| Trained: | rectus and oblique abdominal muscles |
|---|---|
| Difficulty: | medium |
| Note: | Do not twist the upper body, head in line with the spine |
Start by holding your right forearm and right leg on the floor. After 20 seconds, switch directly to the other side.
Advice: If you want more, you can also raise and lower your hips slightly, without resting them on the ground. Or you keep one leg in the air.
4. Alternate Side Lunges
fit for fun
| Trained: | Front, back and inner thigh muscles (adductors), gluteal muscles |
|---|---|
| Difficulty: | easy |
| Note: | Back straight, belly tight for balance |
Interval block C
Now you have time for a little breather before starting the third and final set of intervals. You have it all again: All large muscle groups, namely legs and buttocks, stomach, back, shoulders and arms can burn!
1. Squats – if you can, with a jump
fit for fun
| Trained: | hamstrings and quadriceps, gluteus maximus, back extensors, adductors |
|---|---|
| Difficulty: | easy |
| Note: | Back straight, abdomen tight, knees stable and slightly pushed out |
Advice: If you’re still fit, you can also explosively jump high from your knees to get your cardiovascular system working again. If you have problems with your knees or lower back, just skip the jump, like in the video.
2. Wall handstand
mar10 | Thomas Leiding
| Trained: | trapezius, shoulder, arms (especially triceps) |
|---|---|
| Difficulty: | hard |
| Note: | Bring your hands close to the wall or closed door, turn them up and hold them |
Advice: If you lose strength in your arms while doing a handstand against the wall, slowly get back up and then stand up again until the time is up.
3. Bicycle Crunches
FIT FOR FUN/cult models
| Trained: | rectus and oblique abdominal muscles |
|---|---|
| Difficulty: | medium |
| Note: | With force instead of drive up, elbows slowly to the opposite knee |
FIT FOR FUN/cult models
Advice: If you find bike crunches difficult, place one leg on the floor.
4. Hip raises
fit for fun
| Trained: | Back of the leg, calves, buttocks, stomach |
|---|---|
| Difficulty: | easy |
| Note: | Feet hip-width apart, pelvis high, spine straight, buttocks straight |
After training, it’s time for a cool down.
Congratulations, after these three blocks of HIIT you have really revved up your cardiovascular system and trained your endurance.
Additionally, all major muscle groups should be burned and your mobility and coordination should also improve over time, assuming you keep doing it, of course.
You can use our calorie calculator to find out approximately how many calories you burned during your workout:
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