HiiT 4 Workout Guide | Staying Fit at Home

HiiT 4 Home Workout Guide

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HiiT 4 Workout Guide at Home

We want to help everyone 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 each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.

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 45 seconds following by a 15 second rest. It’ll be tough but a bit of hard work will push you closer to your fitness goals. 20 minutes is also your recommended time of exercise per day, so let’s smash it.

Cardio Equipment - X Trainer

What You Need For This HiiT Workout

Besides yourself, not much. This is workout requires no equipment at all besides a skipping rope 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. If you don’t have a skipping rope, that’s not a problem but it’s a positive if you do have one.

Exercise 1: High Knees

Once you’re all stretched and ready to go, let’s warm up. Start by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for our HiiT workout. Try to do these as fast you can to maximise the results.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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 *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: Supermans

For this next exercise, you’ll need to lay on the floor on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your arms and legs up off the floor at the same time – you should be in a Superman-style pose. Hold this for a second and then lower your limbs back to the ground. Keep repeating this movement, keeping as much control of the movement as you can to avoid any injuries.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 3: Side Squat Jumps

Stand upright with your feet together and simply jump and squat to your right hand side. Jump up and stride over towards your right side. Try to get as low as you can with your squats and use your arms to fire up some momentum to help you jump from one side to the next. If you’re struggling to keep going, jump back to the middle between squats to give yourself a bit of a rest but try to go for as long as you can.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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: Press Ups

When it comes to press ups, you’ve got two options. The first one is to lie flat on your stomach with your hands at either side of your chest and push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. The easier option is to rest your body weight on your knees instead of your toes but still perform the press up the same way.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 5: Alternate Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into the set timeframe.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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: Mountain Press Ups

Get into your typical press up/plank position but then push yourself back and push your bum into the air as far as it’ll go whilst keeping your hands flat on the floor. Now that you’re in the starting position, start performing a press up by lowing your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to stick to it for the full 45 seconds if you can!

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 7: Skipping

Let’s finish this workout with something straight forward and simple but really effective. If you have a skipping rope, grab it and do some skipping for 45 seconds. Don’t have a skipping rope? Not problem! Mimic the skipping motion on the spot by skipping side to side and moving your wrists in the same position.

Complete this exercise for 45 seconds.

Well done, you’ve completed the first round of the circuit. Take 1 minute to catch your breath and then start the workout from the top starting with high knees.

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HiiT 4 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Skipping rope

Fitness Space

 

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

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

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 4 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 4 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.

Rowing Machine Workout

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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