30-Minute Home Workout
While having an extra hour to get to the gym each day would be great, it isn’t always that easy. Between work, family, and friends, there will always be times where getting there just isn’t going to happen. Instead of completely ditching that day’s exercise, doing a shorter workout at home is a fantastic alternative!
The best thing about this home-friendly workout is that you can completely customize it to your fitness level. Without equipment! And while sticking to a consistent routine is an effective way to train, switching things up once-in-awhile is a smart strategy for avoiding injuries and plateaus.
This HIIT workout is fast-paced, engaging, and a great way to get a lot done in a short period of time. HIIT stands for high intensity interval training. Short “sprints” of exercise followed by timed rest periods gets your heart rate elevated, and challenges the body to get it lowered quickly. Our favorite thing about HIIT is that it allows you to incorporate some resistance training into your non-traditional cardio workout - while torching calories!
INSTRUCTIONS:
Before getting started, make sure you are in an open space that allows you to jump comfortably, and take two large steps in each direction. You will need a water bottle, timer, exercise mat, free weights (optional), and your favorite music playlist.
To perform this workout, you will follow the 20/30/40 format. Perform exercise 1) for 20 seconds, followed by 10 seconds of rest. Continue on to perform exercise 1) for 30 and 40 seconds, each followed by 10 seconds of rest. Once you have completed all three rounds, rest for 60 seconds. Move on to exercise 2) continuing to follow the same pattern. Once you have worked your way down through exercise 6), rest for a full two minutes before repeating from the top! To make this workout more challenging, add resistance to each exercise by using free weights or household objects. To make this workout easier, slow down your pace while giving yourself more rest.
Not sure how to perform these exercises? Click each name to view a demonstration video!
20/30/40 30-MINUTE HIIT