Due to the spread of omicron variant worldwide, many countries have started imposing restrictions and strict guidelines again. In fact, gyms and spas have been shut due to yellow alert in Delhi. How to workout then? There are certain exercises that can be done at home easily without using any equipments, including HIIT training. High-intensity interval training (HIIT) is a type of physical workout that comprises of various alternate intense exercises and fixed times periods of less-intense activity. You body might even be fully at rest in between.
High intensity interval training or HIIT has gained a lot of popularity since a few year and is known as the new workout trend now. In high intensity interval training, one needs to workout in short time intervals (15 seconds to 4 minutes) interspersed with a few rest intervals. During the intense bursts of activity, you can do exercises such as squats and lunges. High intensity interval training is advised by many experts to burn fat rapidly and effectively.
HIIT exercises without gym equipment at home
In HIIT, the workout sessions are difficult but shorter than the normal everyday cardio sessions of jogging and walking. For example, in high intense training, you have to run as fast as you can for around 1 minute and then walk for atleast 2 minutes, and then repeat the same pattern 3 times. Here are 7 HIIT exercises that you can do without using any gym equipment at home:
1. Jump lunges
For jump lunges, get in a lunge position using one leg. Bent it forward in a 90 degree angle and the other one bent behind. Jump up eruptively using the front leg. Change your positions in the air and land on the other leg forward. However, initially, it is important to focus on your form and make sure you do not trip down due to lack of balance. It is also a priority to do these jump lunges as quickly as possible.
2. High knees
Bring your left knee towards the chest area as high as possible and then immediately drive it down towards the floor and replace it using your right knee. Make sure to focus on keeping your body as firm as you can, and use both the arms to pump you for faster movement. Try and do high knee jumps as fast as you can!
3. Mountain climber
For mountain climber workout, go in a high plank position. Keep your butts on a high level while bringing the right knee towards your chest. Then, come back into a plank position and quickly repeat with left knee, and this makes up a single rep for you. You should do atleast 20 reps then move on to the next exercise immediately after this.
4. Jumping jacks
To practice jumping jacks, stand in with your feet together and arms at sides. Then, raise your arms out and open your feet wide with arms bringing them past the shoulders. Without taking a pause, quickly reverse the movement and you are done with one rep. Do 20 reps and then immediately move to the next workout.
5. Star jump
Stand with your feet aligned together and arms at your sides. Bend the knees to go down, driving fingers to hover above your toes. Then, jump into the air bringing your legs straight and wide, similar to what you do in simple jumping jacks. You basically have to form an “X” with your body. Land back safely and that completes one rep for you. Do 20 reps and then move on to the next exercise quickly.
6. Walkout
For a walkout, start by standing with feet under hips and arms at your sides. Then, bend over and put your hands on the ground while moving your hands in a high plank position. Your shoulders should be directly over the wrists. Stop for a few seconds and reverse the movement to come back to starting position, and your are done with one rep. Do 10 reps and move immediately to the next exercise.
7. Russian twists
To do russian twists at home, sit on the ground, with your heels touching the floor or a bit lifted and hands at your chest. Start twisting from side to side. This is a powerful HIIT Exercise that can burt fat and strengthen core without using any gym equipments.
