As it is coming up to Christmas and> it gets more difficult to make it to the gym, I thought I would give you some ideas for a workout you can do at home with no equipment. Also these will be quick workouts you can do when you possibly don’t have time to get to the gym, what with all the family gatherings and> parties you have to attend!
HIIT training is a great exercise format to try, this is High Intensity Interval Training and> means you can get a fab workout in a shorter time. I am therefore going to use interval training for our at home workout. If you want to learn more about this style of training take a look at one of my previous blog posts on Interval Training and> HIIT, from October 2013.
So first things first pick the exercises. For a HIIT style circuit you want to be thinking of higher intensity exercises, and> exercises that provide an all body workout, here are some ideas for you to try:
Squats or Squat Jumps
Lunges or Lunge Jumps
Plank Star Jumps
Plank to Push up Position
If you are not sure what some of these are, give me a shout (contact info at the bottom) or Google them. You can find descriptions and> videos for most exercises. Decide on a couple of exercises, and> then next up put them into your own mini circuit.
You’ll need to get yourself a timer, you can download some great interval timers, or just use your mobile or an old school stop watch. Decide on the time you are going to exercise for, and> the amount of rest period and> your set. I would recommend the below intervals, going for either a 1:1 format, so you rest for the same period as you exercise or 1:2, or 2:1 for example:
30 seconds of exercise/1 minute rest (1:2)
45 seconds of exercise/45 seconds (1:1)
1 minute of exercise/30 seconds rest (2:1)
Choose the right level for you or mix it up based on the above. If you have never done any form of intervals before go for first option above, 1:2 style and> focus on lower intensity exercises. If you are slightly more advance go for a 1:1 interval set up, either as above or 30 seconds exercise, 30 seconds rest. For the more advanced exerciser, go for 2:1 as above or there are other options you can go with. For example Tabata Intervals, whereby you exercise for 20 seconds, rest for 10 seconds (which is another example of 2:1), and> this is repeated 8 times so you work for 4 minutes in total. The possibilities are endless!
Ensure you complete a couple of minutes of a warm up before beginning the HIIT Intervals, maybe some jogging on the spot, arm circles etc. Aim for 20 minutes of intervals and> then make sure you cool down and> stretch at the end of the workout.
Hopefully this will help you out when you are trying to find time to fit some exercise into the busy festive period. If you give this a go let me know what you try and> how you get on and> if you have any questions please feel free to contact me. You can get me on Facebook https://www.facebook.com/ode2fitness or Twitter @ode2fitness