Blog
21
06
2017
Personal Training, Liverpool Street

THE ULTIMATE HOME HIIT CIRCUIT

THE ULTIMATE HOME HIIT CIRCUIT

PT Manager Matt Williams gives you the Ultimate home HIIT Circuit.

WHAT IS HIIT?

High intensity interval training (HIIT) has the fitness world buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. In this version we are turning it into a circuit. You will complete 8 exercises back to back without rest before taking a recovery. Like this we are going to supercharge your fat loss leading to maximum bang for your buck.

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING AND WHY IS IT EFFECTIVE?

  • The main benefit of HIIT workout’s is an increase in your metabolism. Combining high intensity with interval training results in EPOC, which speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve finishing working out.
  • Another benefit is that it’s quick and convenient. Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

TRAINING ADVICE

High intensity training requires you to work at 100% max effort in short bursts followed by short recovery periods. To make this workout most effective you are going to work the entire body and utilise all your muscle groups and we are going to cut the short rest period. By making it a circuit your body will have no time to recover as we switch up which body part we are hitting.

EXERCISES

You are going to perform 8 bodyweight exercises that will work your entire body. As a circuit you will work one body part and while that muscle group is recovering you will move straight away onto the next body part.

At home hiit circuit

Each exercise is pictured below with a brief description of how to perform it.

Bodyweight Squat

Feet Shoulder width apart,

Knees tracking over toes,

Sit down into heels and move your pelvis low as is comfortable to the ground.

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Glute Bridge

Feet Flat on the floor,

Knees bent as a 90 degree angle,

Lift pelvis up to the ceiling without hyperextending lower back.

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Mountain Climber

Start in a press up position,

Bring one knee into chest,

Try to maintain posture through the pelvis and lower back.

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Bicycle Crunch

Begin with both knees raised at 90 degrees,

Extend one leg whilst bringing your elbows to the opposite knee,

Try not to pull on your neck.

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Press Up

Start in a long press up position and try not to sink in the hips,

Lower to the floor until your chest is just off the mat,

If this is too difficult to start with then lower the knees down to the floor.

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Lunge

Start standing upright,

Take a large stride out with one leg,

Bend the front knee and lower the back knee to within an inch of the floor.

Return to the start position and repeat using the other leg.

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Reverse Crunch

Lye flat on the floor with knees bent,

Roll onto the shoulders and lift the feet up to the ceiling,

Lower down to the start position with control.

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Plank

Start with the elbows underneath shoulders,

Hips in a neutral position,

Keep sucking the belly button in towards the spine.

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If you are unsure about any of the movements or would like to talk further with a member of the team about HIIT training why not book in for a free session today.

author: Matt Williams

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