Are you stuck at home? Dumb question right because you probably are! The response to the corona virus has gotten to the point were people are being asked to stay home to stop the spread. Well, the good news is that even if you're limited on space and equipment, you can still get in a good workout. Many have asked, so here's one of my professionally designed home workouts! I call it the Home Buster HIIT Workout. It's a two part workout program, day A and day B. Check out the A video! Below I'll post some tips and tricks.
This is workout A or day 1. Workout B or day 2 should be done on a different day. Then you can alternate them.
Home Buster HIIT Workout A
30 seconds on/ 30 seconds off
Exercises:
Alternating Hip Raise
Squat
Reverse Crunch
Walkout
Lateral Hop
Going through the circuit once makes it a 10 minute workout. If you're more advanced, try it 3 times (15 minute workout). You can continue adding time based on your fitness level.
Pro Tips:
Just remember not to sacrifice power, for volume. In other words, go hard for the 30 second on period, sprint don't jog. Otherwise you defeat the purpose of the HIIT protocol. It's better to do a 10 minute high power workout, than a 20 minute low power output workout.
Power = Work/Time
With time being constant (30 seconds in this case), the only way to increase power output is to do more work.
Now to Home Buster Workout B! By the way, if you're enjoying these workouts, and you'd like to buy me a cup of coffee, feel free to donate.
This is workout A or day 1. Workout B or day 2 should be done on a different day. Then you can alternate them.
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| My Client Grecia Modeling the Alt. Hip Raise |
Home Buster HIIT Workout A
30 seconds on/ 30 seconds off
Exercises:
Alternating Hip Raise
Squat
Reverse Crunch
Walkout
Lateral Hop
Going through the circuit once makes it a 10 minute workout. If you're more advanced, try it 3 times (15 minute workout). You can continue adding time based on your fitness level.
Pro Tips:
Just remember not to sacrifice power, for volume. In other words, go hard for the 30 second on period, sprint don't jog. Otherwise you defeat the purpose of the HIIT protocol. It's better to do a 10 minute high power workout, than a 20 minute low power output workout.
Power = Work/Time
With time being constant (30 seconds in this case), the only way to increase power output is to do more work.
Now to Home Buster Workout B! By the way, if you're enjoying these workouts, and you'd like to buy me a cup of coffee, feel free to donate.
Just like the A set up, you're going 30 seconds on, 30 seconds off.
Exercises:
Prayer Push-Up
DB Row (bent over row)
Lunge
Spin Crunch
FB Hop (front/back hop)
If you have any questions, feel free to contact me! Stay safe, and feel free to pass on these workouts.
