HiiT 3 Workout Guide | Staying Fit at Home

HiiT 3 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. This HiiT Workout Guide is a quick 20 minute routine that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps without any rest, repeat the 3 circuits, resting for 60 second between each set. Try to stick to the timings where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.

HIIT Battleropes

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Lateral Raises

Start performing a lateral raise by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Complete 20 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Burpees

Burpees are challenging but a great full body exercise. To perform a burpee, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as it gives you the momentum to keep going!  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Exercise 3: Wide Press Ups

By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Alternate Front Raises

Stand upright with your right leg out slightly in front of your left to help you balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your side and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps. If you want to increase the intensity of this exercise, grab some dumbbells or household alternatives such as a bag of flour or a water bottle.  

Complete 15 reps of each arm and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Exercise 5: Reverse Lunges

To perform a reverse lunge safely, do the opposite movement to regular lunges. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.  

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Squat Jumps

Burn those quads/thighs with some squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full HiiT 3 workout.

HiiT 3 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

Dumbbells (optional) 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

20 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our HiiT 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

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Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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