HIIT | Any Time, Any Place

Last week, I had a bit of a dip in my confidence which resulted in me having an anxiety attack whilst at the gym (luckily this was at the end of my workout) but it did cause a loss of motivation to actually go the following evening.

Though I am a strong advocate for listneing to your body and taking time out when needed, skipping the gym is not something we want to develop a habbit of doing particularly when it is due to lack of motivation. Whether its at a gym, at home, at the park or in the middle of Asda squat jumping to the top shelf, we need to get our butts working out, protect those gains, release those endorphins and make everything sunshine and rainbows again.

So for the occassions where we have to skip the gym for one reason or another, I have created some work out programmes that can be completed pretty much anywhere you fancy so we can still get in a good session no matter what.

The workouts will be HIIT based, purely because they are simple, quick, effective and do not neccessarily require any equipment (if you want to know a bit more about the benefits of HIIT, they can be found here). Purposely, the programs have been kept short to avoid procrastination. Knowing that you will be engaged for less than 20 minutes means that, that washing pile which has appeared from nowhere or suddenly remembering the dog needs to be bathed etc. dont seem so pressing and can wait until the session is completed.

Also, in follow up to the last publishing 5 Tips For Getting Fit On Your Lunch Hour these workouts are perfect for a lunch hour session!

Quick Tip: the more reps you get done within the work time slot the more effective the session.

Three is the magic number

3 is a popular number within the fitness world and this workout is no exception. 3 rounds consisting of 3 sets of 3 exercises.

3 x 3 x 3.

Each exercise will be completed for a period of 30 seconds, there will be no rest between sets but a 30 second rest at the end of each round.

 Exercise  Work Time  Rest Time
 Jumping Knee Drives  0:30 0:00
 Sideways Suicides 0:30  0:00
 Press ups  0:30 0:00

Total Time: 18 minutes.



Ab – Fab

Oh, Darling you guessed it – this routine will give you Absolutely Fabulous Abs.

Each round to be completed 3 times with a 30 second rest in between.

Exercise  Work Time  Rest Time
 Hip Raises (feet in the air)  0:20  0:10
 Russian Twists  0:20  0:10
 Superman Plank  0:20  0:10
 Heel Touches  0:20  0:10


Total Time: 7:30


Definitely a 10.

A strong 10/10 – 10 exercises, 10 minutes.

 Exercise  Work Time
 Rest Time
 Standing Tuck Jumps  0:40  0:20
 Air Squats  0:40  0:20
 Sideways Suicides  0:40  0:20
 Press Ups  0:40  0:20
 Plank Rotations  0:40  0:20
Sideways Bunny hops  0:40  0:20
 Alternating Jump Lunges  0:40  0:20
 Seal Jack  0:40  0:20
 Crouch Walks  0:40  0:20
Dish  0:40  0:20

Total Time: 10 minutes.

There you have it, 3 variations of HIIT workouts that can be done any place, any time, and with no equipment. Ergo NO EXCUSES FOR NOT WORKING OUT!


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