• 10 Short and Simple HIIT workouts you can do from home

    By The W10 Team

    Unless you’ve been living under a rock, you’ll know that HIIT (High intensity interval training) is basically designed to get you in and out of the gym as fast as possible. HIIT gets your heart rate close to its max and then lets you rest briefly before you do it all again.

    By alternating between low/moderate intensity exercises and high intensity ones, you are able to accomplish a lot more in a briefer time period. Ideally, you’ll be able to increase your anaerobic capacity, which actually increases your aerobic capacity as well.

    This is why sprinting for short periods of time is generally more beneficial than jogging for a long period of time. Jogging will increase your aerobic capacity, but it does nothing for your anaerobic endurance. The distinction may seem small, but in total health, both capacities are equally important.

    Some sources also report that HIIT may be better for fat loss, as well as possibly benefiting your metabolism.

    HIIT workouts are also great not only for the gym, but you can do bodyweight HIIT workouts anywhere you choose. So if it’s snowing outside and you can’t make your gym session, or if you have an office party and don’t have time to get to the gym but can squeeze in a quick workout at home, then here are some workouts for you to try.

    When it comes to home workouts, make them as simple as possible and for whole body workouts, you can use things like sofas and chairs if you like but really all you’ll need is a bit of floor space to get these done. There will be various options here depending on your strength levels.

    Here are 10 HIIT simple workouts for you to try.

    1. The leg burner

    4 Rounds for time

    Bodyweight Squats x 20
    Jump Squats x 10
    Reverse lunges x 20
    Lunge jumps x 10

    2. 5 round mayhem

    Complete 5 rounds of

    Burpees with tuck jump x 10
    Hands behind head Squats x 10
    Push ups (on knees if needed) x 10
    Tuck ups x 10
    Side Plank rotations x 10

    3. Dynamic

    16  minute EMOM (every minute on the minute)

    Complete on minute 1

    5 burpees 5 squat jumps
    Complete on minute 2
    10 Push ups
    10 mountain climbers each side

    4. Movement

    20 minute AMRAP (as many rounds as possible within 20 minutes)

    10 Reverse lunges each leg
    10 metrΩ bear crawl
    10 inch works
    15 Squat jumps

    5. To hell and back

    In a pyramid format complete 10,9,8,7,6,5,4,3,2,1

    Push ups
    Tuck ups

    6. The grinder

    Complete for time

    100 Burpees
    100 Walking lunges
    100 Push ups

    7. The stabiliser

    5 Rounds

    10 Table Press
    10 side plank rotations each side
    15 Burpees

    8. Burpee hell

    Complete as many burpees as possible in 15 minutes

    9. Get some 50’s

    5 rounds

    10 Cossack Squats
    10 Prisoner Squats
    10 Walking lunges
    10 Tuck ups
    10 Push ups

    10.   Filthy fifty

    Complete as fast as you can

    50 Burpees
    50 squat jumps
    50 push ups
    50 tuck ups
    50 walking lunges

    Give these HIIT workouts a go and let us know if you have any questions, or if you would like more, feel free to contact us or visit our personal training gym.


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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


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Call us on 020 3489 5428