Take on This Challenging Home HIIT Workout

Brett Williams
Photo credit: svetikd - Getty Images

From Men's Health

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently – but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centres closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favourite trainers to fill the fitness class-shaped void in your daily routine.

This uptempo routine, created by Gerren Liles, founding Mirror trainer and creator of All Out Studio's High Power HIIT programme, only demands that you have about as much space as it takes to roll out a yoga mat – but you'll still be challenged up to your limits.

"[HIIT] is really good for your cardiovascular health, it can help you work really efficiently without your heart having to work so hard, it can help to raise your metabolic rate to where you're burning calories up to 450 perc ent more after your workout than you usually would," he said. Even more appealing, Liles mentioned how you can use the protocol to burn fat, build muscle, and program HIIT workouts that you can do anywhere.

Gerren Liles' HIIT Home Workout


Warmup

  • Butt Kicks
  • Jumping Jacks
  • Squats
  • Lunges
  • Triple Ham Reaches
  • Walkout to Shoulder Taps
  • Low Lunge with Twist
  • Push-ups
  • Squat Jacks

Section 1

Circuit 1

Perform Exercise 1 for 20 seconds, then perform Exercise 2 for 20 seconds for active recovery. Then, perform Exercise 1 for 40 seconds, and Exercise 2 for 20 seconds for active recovery. For the final round, perform Exercise 1 for 60 seconds.

  • Exercise 1: Lateral High Knees to Skaters
  • Exercise 2: Single-arm Plank

Circuit 2

Perform Exercise 1 for 20 seconds, then perform Exercise 2 for 20 seconds for active recovery. Then, perform Exercise 1 for 40 seconds, and Exercise 2 for 20 seconds for active recovery. For the final round, perform Exercise 1 for 60 seconds.

  • Exercise 1: Push-up to Alternating Superman
  • Exercise 2: Split Squat Hold

Circuit 3

Perform Exercise 1 for 20 seconds, then perform Exercise 2 for 20 seconds for active recovery. Then, perform Exercise 1 for 40 seconds, and Exercise 2 for 20 seconds for active recovery. For the final round, perform Exercise 1 for 60 seconds.

  • Exercise 1: Lateral Jackknife to Knee-to-elbow (both sides)
  • Exercise 2: Reverse Plank

Section 2

Call Out!

Hold the static active recovery position, and listen to Lile's cues to the active exercises.

  • Plank Hold to Lateral Shuffle

Section 3

Every Minute on the Minute

Each minute, complete 10 reps of Exercise 1, and 1 of Exercise 2 as quickly as possible, then restart at the next minute. Continue that structure down the ladder for 9 reps and 2 reps down to 1 rep and 10 reps. During the leftover time between the minutes, hold a plank position.

  • Exercise 1: Sit-ups
  • Exercise 2: Burpees

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