Our North East based, at-home personal trainer Mia has put together a full-body HIIT workout you can do without the need for equipment! The workout has a total of 5 rounds:
- 1st round - 45 secs on 10 secs off
- 45 seconds rest in between rounds
- 2nd round - 40 secs on 10 secs off
- 40 seconds rest in between rounds
- 3rd round - 30 secs on 10 secs off
- 30 seconds rest in between rounds
- 4th round - 20 secs on 10 secs off
Lunge Power Kicks:
How to do a lunge power kick:
Starting with your feet shoulder-width apart send one leg back and bend down into a reverse lunge, when you're at the bottom of the lunge, push down through your front foot to straighten your leg, while and bringing your back leg forward and kick into the air.
Squat Jumps:
How to do a Squat Jump:
Start with your feet shoulder-width apart, drive your hips back, and bend your knees to lower yourself down. Making sure you keep your feet flat on the floor and your back up straight. Once you have reached the bottom of the squat, quickly come up and jump, land back in a squat position, and repeat.
Walkouts with Push Press:
How to do a Walkout with Push Press:
Starting from a standing position, drive your hips back, and bend your knees until your hands can reach the floor. Walk your hands out in front of you until your body is in a high plank position. From there, drop one arm down so that your elbow is touching the floor, proceed to bring the other arm down. Then, push yourself back up one arm at a time and walk your hands back until you can return to a standing position.
Squat Jacks:
How to do Squat Jacks:
Start in a standing position, with your feet shoulder-width apart. Drive your hips back and bend your knees to lower yourself down into a squat position. Making sure to keep your back up straight, core tensed, and feet flat on the floor. Staying in a squat position jump and land with your feet wide apart, then instantly jump again bringing your feet back together.
Burpee Crab Walk:
How to do Burpee Crab Walk:
Starting in a standing position with your feet shoulder-width apart, drive your hips back and bend your knees so you are able to touch the floor with your hands. Once you are touching the floor, jump your feet back and land in a raised plank position. From there, jump your feet forwards and land in a mid squat position. Staying in a squat position, take two steps forward, and two steps back.
Plank Jacks:
How to do Plank Jacks:
Get into a raised plank position, keep your core and glutes engaged. Start with your feet close together, jump both feet out wide to the side, once landed, instantly jump your feet back inwards.
Pistol Squat to Chair:
How to do a Pistol Squat to a Chair:
Starting in a standing position, lift one leg out in front of you, drive your hips back, and slowly lower yourself down until you reach the chair, then push through your foot and return to the starting position.
Want to try a session with Mia? Click the link to arrange a free personal training at home session with her.
