HIIT Workout for @ home or hotel
The latest DIY HIIT workout for @ home or the hotel room
One of the (many) brilliant things about HIIT bodyweight training is that a workout can be done anywhere at anytime – all you need is a little space, a clock with stopwatch or interval timer app, and a little self starter attitude.
The latest workout attached will take no more than 15 minutes including a warm-up!
So, what are you waiting for HIIT IT!
DIY HIIT Workout #5
TABATA – 4-16mins of HIIT
Tabata – is the name given to an exercise protocol developed by Prof. Izumi Tabata in a study he completed using Olympic speedskaters in 1996. The protocol is a version of HIIT (High Intensity Interval Training), 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. The basics of this protocol are used in a variety of HIIT sessions, but in its purest form participants work at 150% Max HR for 4 mins total!
In this DIY workout YOU can be the coach – you get to choose how many Tabtata sets AND which sets to do. Each set is 4 minutes duration, alternating between 2 different exercises – 20 sec on A, 10 sec rest, 20 sec on B, 10 sec rest REPEAT.
As with all HIIT sessions, a thorough warm-up is essential, as is working HARD in each interval – you need to be huffing and puffing, NO PACING and GREAT TECHNIQUE. Exercise descriptions follow and the exercise basics can be found here
Warm-up:
Arm circles – back/forwards
Leg Swings – fwd & back, side to side
Trunk rotations
10 Body weight squats
5 Push-ups from knees
Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each
Main HIIT set:
TABATA – 20 sec work/10 sec x 8 = 4 mins per set
20 sec on ex A, 10 sec rest, 20 sec on ex B, 10 sec rest – REPEAT
30 sec rest in between sets
| Set 1 | A. Sliders/Skater | B. Mt Climbers |
| Set 2 | A. 2-step dash | B. Crucifix plank |
| Set 3 | A. Burpees | B. No-wall sit |
| Set 4 | A. Sprint | B. Split hand push-ups |
Sliders/Skaters – Lower into squat position, step sideways keeping weight in heels and butt back, bring feet together, step to other side, feet together. Repeat. Stay low, head & chest up.
Mt Climbers – In plank position (shoulders over wrists, heels over toes), bring one knee up to chest, return to plank position, repeat other side.
2-Step Dash – Run forward 2 steps, touch flat palm to ground, run back to steps, flat palm to ground. Bend at knees to keep butt down, squeeze butt to stand up, use arms in run phase.
Crucifix plank – wide arm plank, feet together, squeeze shoulder blades together
Burpees – old fashioned burpee. Hands on ground, jump feet back to plank position, jump feet in to hands, stand/jump up explosively with arms raised overhead. Repeat.
Split hand push-ups – One hand forward, one hand in normal push-up position, push-up, change hand position, repeat. From knees alternative.
Sprint – sprint on spot, high knees, pump arms
No-Wall Sit – Hold static squat for 20 sec. Butt back, weight in heels, head & chest up.
Cool Down:
Static stretches that target quads, hamstrings, hips, groin, lower back
DIY Workout #4
The 15/45 Workout
I’m going a little “retro” this week and bringing back the skipping rope. This is a fantastic piece of equipment to have in your collection. They are cheap ($3 from K-Mart), user friendly, transportable and best of all you can do a very effective and time efficient training session using them. This week’s workout combines 45 seconds of skipping with good old fashioned bodyweight exercises. Complete the set of exercises – should take around 5-7min – rest for 60 seconds, then repeat (a third time if your game too!)
Remember the key to making these sessions effective is to work hard – no pacing, no cheating on form – full movements.
Equipment: stop watch or timer, skipping rope
Warm-up:
Leg Swings – fwd & back, side to side
Calf/Achilles stretches
Trunk rotations
Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each
Main set:
| Reps/Time | Exercise | Key Points |
| 15 reps | Body weight squats | Legs shoulder width apart
Butt goes back as knees bend Weight on heels Head/chest up Squeeze butt on way up |
| 45 sec | Skip OR Run on spot OR step ups | Light on feet
Work hard & fast |
| 15 reps | In-out push-ups | Full plank position, weight forward over hands
Hands wide, bend elbows chest to ground Complete push-up Hands in close, bend elbows to brush ribs, lower chest to ground Complete push-up Option – from knees |
| 45 sec | Skip OR Run on spot OR Step ups | |
| 15 reps | Reverse lunges | Step one leg back
Lower back knee to ground Keep chest upright & shoulders relaxed Push through front heel back to start position Change legs |
| 45 sec | Skip OR Run on spot OR step ups | |
| 15 reps | Get up planks | Start in full plank position – heels over toes, shoulders over hands
Keeping butt down and core stable, lower down onto forearms – 1 arm at a time Return back up to on hands. 1 rep |
| 45 sec | Skip OR Run on spot OR Step Ups | |
| 15 reps | Mountain climbers | Start in full plank position
Keep butt down Bring 1 knee under chest in between hands Return to full plank Change legs, continue |
| 45 sec | Skip OR Run on Spot OR Step ups |
60 Sec recovery – Repeat x 1-2
Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back
DIY Workout #3
This one is for those who like a “Cardio HIIT”
Just to keep you on your toes and add a bit of variety, this training session can be done on a spin bike, x-trainer, treadmill or out on the running track. Whichever you choose, remember to warm-up, work hard for the main set and cool down. Another 30 min session done and dusted!
Equipment: stop watch or timer – choice of bike, x-trainer, treadmill or the great outdoors
Warm-up:
Leg Swings – fwd & back, side to side
Calf/Achilles stretches
Trunk rotations
Main set:
| 00:00 – 05:00 min | Steady warm-up, gradually increase resistance (bike/x-trainer) or pace (run/treadmill) to moderate intensity |
| 05:00 – 15:00 min | Sprint 20 sec, easy pace recovery 40 sec.
10 times total (10min) |
| 15:00 – 19:00 min | Hill climb 60 sec (gradually increase resistance or incline) – should feel hard. Stay seated if on bike. Recover with easy spin/jog 60 sec.
2 hill climbs (4min) |
| 19:00 – 23:00 min | Sprint 20sec, recover 10 sec. (If on treadmill jump onto edge of belt rather than decreasing speed)
8 times total (4min) |
| 23:00 – 28:00 min | Gradual cool down. Spin legs if on bike, decrease resistance on x-trainer or gentle jog on treadmill/run. |
Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back
DIY Workout #2
Winter warmer
Winter has HIT! What better way to keep your exercise routine up even though the days have turned cold and miserable, than to turn your lounge room into a gym. All you need is a timer, an open door or window – trust me, you’ll need it – and a high energy music playlist. Remember to warm-up, work hard for the main set and cool down – you’ll be done in 30 minutes.
Equipment: timer (use timer function on smart phone or download an interval training app – there are many to choose from, play around with the settings to program work/rest intervals)
Warm-up:
Arm circles
Leg Swings – fwd & back, side to side
Trunk rotations
10 Body weight squats (concentrate on squeezing butt)
5 push-ups from knees
15 sec jog on spot, 15 sec high knees on spot, 15 sec butt kicks on spot, 15 sec sprint – Repeat x 3
Circuit: 30 sec break in between rounds
Round 1: 30 sec work/10 sec rest x 3
- Body Weight Squats – butt back, weight on heels, add a jump if feeling strong
- In-Out Push-ups – arms in close to brush rib cage for 1 push-up, hands out wide for 1 push-up, repeat
- Burpees with a turn – perform a normal burpee but jump 180 to complete second burpee facing opposite direction.
Round 2: 30 sec work/10 sec rest x 3
- Sliders – stay low in a squat, step sideways bring feet together, step back to other side. Key is to stay low, weight back on heels.
- Down & hold push-ups – lower chest to just off floor, hold for 3 sec, push-up, repeat. Do from knees if you can’t get chest low enough from toes.
- Burpees with split leg thrust – normal burpee but when you thrust legs back into plank position make v shape (legs wide apart), then complete as per normal
Round 3: 30 sec work/10 sec rest x 3
- Reverse lunges – step back into lunge, back knee to ground, change leg each time
- Walking push-up – in plank hold, take 2 steps sideways, perform push-up (drop to knees if needed), walk 2 steps back, perform push-up
- Burpees with sprint – perform a burpee then sprint on spot for 5, repeat
Round 4: 20 sec on/10 sec recovery x 8
- Sprint on spot OR skip with rope
Cool Down: Gentle walk & static stretches that target quads, hamstrings, back, arms, chest
DIY Workout #1
Holiday homework
Going away these school holidays? Here’s a great little DIY workout you can do in your hotel room, the resort gym or even on the beach. Remember to warm-up, work hard and cool down. You can do all of this in just 30 minutes! Read more →