Do you ever get home from work and are super inspired to workout, but just don't feel like going to the gym?! Maybe I'm just an introvert, or maybe I'm just downright lazy; but to me, there's something so magical about a simple, effective, free workout that I don't even have to leave my house for! Sometimes it's nice just to be by yourself and grind out a solid workout, without the thought of anyone watching you sweat up a storm and gasp for air like one of your lungs just burst.
So, today that's what I have for you. A simple, effective, and free HIIT full body workout you can do from home! No thinking required because I already did it for you (I know I'm so nice). All you need is a chair or a bench, no other equipment necessary. This is a HIIT workout, so just beware it's going to be intense. If you do this right, you are going to feel it!
So, let's do it!
- 30 seconds Cardio of choice (see below).
- 10 seconds rest.
- 30 seconds of one arm, core, or leg exercise (see below).
- 10 seconds rest.
- Repeat steps 1-4, until you've been through each of the exercises in all 3 categories.
And that's it, 24 minutes of pain! One of the things I love most about this workout, is that because there is cardio in between, it will keep your heart rate up throughout the whole workout. Usually your heart rate will be pretty low when doing abs, and just strength exercises in general, but this workout is designed to keep your heart rate up the entire workout!!
Also this can totally be versatile to what you're looking to achieve. Looking to work just your arms: cut out the core and legs and go through each arm exercise 3 times. Looking to get a longer workout in: do the whole routine twice through. If you're looking to get stronger, add some dumbbells or kettlebells to some of the exercises, or add in any of your favorite popular weighted exercises like bicep curls.
Have fun with this, and don't be afraid to get creative!
PK Fitness Program Coordinator, CPT