No Gym Required HIIT Workout | Toned & Fit

High Intensity Interval Training or HIIT is a type of workout that alternates between periods of slow activity and intense bursts of activity. For example, a Stairmaster on fat burning mode that alternates between slow steps, fast steps, and increased levels would be a HIIT workout. Running for 1 minute, walking for 2, running for 3 minutes, walking for 4 minutes would be another example of HIIT.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

30 minutes of HIIT, three to four times a week is a perfect complement to your normal workout. You don’t need a gym (or a Stairmaster) to get your HIIT workout completed.

Here are a couple of amazing HIIT-based workouts bound to get your heart pumping and blood flowing! Complete the entire circuit 4 times, increasing your time by 30 seconds for each circuit.

(Ex: Round 1 – 30 seconds of jumping rope, jumping jacks, high knees, etc. Round 2 – 1 minute of jumping rope, jumping jacks, high knees, etc.)

No Gym Required HIIT Workout

Jump Roping

No Gym Required High Intensity Interval Training - Jump Roping | Toned & Fit

Round 1

Jump rope for 30 seconds

Round 2

Jump rope for 1 minute

Round 3

Jump rope for 1 minute and 30 seconds

Round 4

Jump rope for 2 minutes

Jumping Jacks

No Gym Required High Intensity Interval Training - Jumping Jacks | Toned & Fit

Round 1

Jumping jacks for 30 seconds

Round 2

Jumping jacks for 1 minute

Round 3

Jumping jacks for 1 minute and 30 seconds

Round 4

Jumping jacks for 2 minutes

High Knees

No Gym Required High Intensity Interval Training - High Knees | Toned & Fit

Round 1

High Knees for 30 seconds

Round 2

High Knees for 1 minute

Round 3

High Knees for 1 minute and 30 seconds

Round 4

High Knees for 2 minutes

Rapid Lunges

No Gym Required High Intensity Interval Training - Lunges | Toned & Fit

Round 1

Rapid Lunges Left Leg for 15 seconds

Rapid Lunges Right Leg for 15 seconds

Round 2

Rapid Lunges Left Leg for 30 seconds

Rapid Lunges Right Leg for 30 seconds

Round 3

Rapid Lunges Left Leg for 45 seconds

Rapid Lunges Right Leg for 45 seconds

Round 4

Rapid Lunges Left Leg for 1 minute

Rapid Lunges Right Leg for 1 minute

Bursts

No Gym Required High Intensity Interval Training - Bursts | Toned & Fit

Round 1

Run as fast as you can for 15 seconds

Walk for 15 seconds

Round 2

Run as fast as you can for 30 seconds

Walk for 30 seconds

Round 3

Run as fast as you can for 45 seconds

Walk for 45 seconds

Round 4

Run as fast as you can for 1 minute

Walk for 1 minute

 

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