“Ain’t nobody got time for dat!”
A lot of people, including myself, sings or shouts these words when it comes to working out. Those with busy careers, school schedules, households, and children can feel there is no time to be active. Gym memberships can be expensive, apartments are small, and the will to work out can be lacking. I believe being active is most times a choice, and I CHOOSE everyday if I am going to do a work out.
It has been almost a year since I started to continuously work out in some capacity. I try to get some sort of activity into my routine everyday. I will either workout in the morning before my son wakes up, or we will go on a walk during the day. There are definitely days I dread being active. BUT the more I work makes me WANT to work out even more!
Don’t get me wrong: big KUDOS to all of you who put in major hard hours in a gym everyday. However, for a lot of us, we just don’t have the time or resources to be in that position. And this is TOTALLY OK because there are so many great home workouts for us.
Over the past several years, I had been introduced to bodyrock.tv and the HIIT (High Intensity Interval Training) universe. This type of training I have found to be highly enjoyable because you get to learn and master many workouts. A lot of the moves used in HIIT workouts are whole body/body weight moves. You almost never need equipment and your entire body gets a workout. However, if there is a day you want to focus on legs, you can combine moves like squats, lunges or dead-lifts instead of whole body exercises.
It is repetitive but it so easy to put together so you can maximize your workout. The best part is: it is not time consuming.
Because you are working at your max for a time, having a short rest, and then repeating, you don’t have to do this for long to see results. HIIT workouts are all about bursts of high intensity moves that continuously elevate your heart rate. What that does is continuously burn fat all day long. You can find HIIT workouts all over the internet, and they have ones ranging from 10 minutes to 60 minutes.
Unless you have the most insane day ever, anyone has 10 minutes before the kids or roomies get up to do a 10 minute workout. That is where I started, and as I got stronger I made more time to do longer workouts. So if you have the way and the will, follow my simple instructions to make your own HIIT workouts.
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You may already have a watch or timer for working out, but if you don’t then find a interval timer app on your phone. This will help you with the time need for each workout and track break times as well. I use the app “Interval Timer” by dreamspark because it is very simple and easy to use.
And ALWAYS remember to do a short warm-up before you start exercising because this will reduce risk of injury. 🙂
Workout 1: 12 Minutes
This first workout is going include 4 different exercises repeated through 3 times. You will work to you max for 30 seconds, and then rest of 30 seconds. If you feel that the rest time is too long or too short, you can adjust your timer. I made the total workout and rest times equal 1 minute to make it simple.
Exercise 1: High Knees
Exercise 2: Squats
Exercise 3: Push-ups
Exercise 4: Bicycle Crunches
Workout 3: 16 Minutes
This second workout is going include 4 different exercises repeated through 4 times. You will work to you max for 30 seconds, and then rest of 30 seconds. If you feel that the rest time is too long or too short, you can adjust your timer. I made the total workout and rest times equal 1 minute to make it simple.
Exercise 1: Burpees
Exercise 2: Reverse Lunges (This video has you doing one leg at a time, but I usually alternate legs each for each lunge.)
Exercise 3: Jumping Jacks
Exercise 4: Reverse Crunches
Workout 4: 20 Minutes
This third workout is going include 4 different exercises repeated through 5 times. There is always room to “mix it up” so you could also add an exercise so you are doing 5 different exercises repeated through 4 times. You will work to you max for 30 seconds, and then rest of 30 seconds. If you feel that the rest time is too long or too short, you can adjust your timer. I made the total workout and rest times equal 1 minute to make it simple.
Exercise 1: Squat Jumps
Exercise 2: Tricep Dips
Exercise 3: Mountain Climbers
Exercise 4: Hand to Elbow Plank
*If you ever want to “up your game”, use weights during some of these exercises, do another round, or change your timer so you are working longer and resting less. Example: 40 seconds work, 20 seconds rest/50 seconds work, 10 seconds rest.*
The exercises I put above are only a small fraction of moves you can do for HIIT or any other workout. Feel free to look at the above YouTube channels for exercise inspiration. My favorite thing about HIIT workouts is the flexibility involved. You can do only full body moves, a mix of cardio and strength training moves, or stick to exercising one area of your body. If you get bored, you could find 12 different moves and do them all through once and THAT is your workout!
*If you don’t want to make your own workouts, then I advise looking at some of these YouTube channels. Check out BodyRock, Zuzka Light, Athlean-XX for Women, HASfit, and FitnessBlender (these are my favorites).
Isn’t HIIT amazing? Well I love it! 😉 Let me know what you think in the comments.