HiiT Upper Body Workout Guide | Staying Fit at Home

HiiT Upper Body Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Upper Body 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 Upper Body 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 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 longer; that’s the magic of HiiT workouts. This HiiT Upper Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time 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 Upper Body Workout.  

What You Need For a HiiT Upper Body Workout

Not much. This is 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. To help you with the exercises, you’ll need a raise surface such as a coffee table or dining table and you can use some weighted equipment such as dumbbells if you want. Create a big enough space in your house to complete the workout comfortably. For example, there are a few 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. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.  Now, grab your gym kit and a comfortable pair of trainers and let’s go! 

Exercise 1: Incline Box Press Ups

For this exercise, you’ll need access to a coffee table or a dining table. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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: Crunches

Start working on your abdominal muscles by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back.   

Perform 3 sets of 20 reps with a 1 minute rest between sets.

Try the workout

Exercise 3: Laying Leg Raises

Start this next exercise again by laying flat. Focus on crunching your upper body like you just did with the crunches but this time bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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: Superman (Alternate)

Stay on the floor for this next exercise, but now turn over so that you’re laying flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries. 

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

Exercise 5: Front Raise (Alternate)

Stand upright with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip 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.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement by pumping your arms as fast as you can – this will increase your heart rate and allow you to burn more calories and body fat.  

Perform 3 sets of a 1 minute sprint with a 1 minute rest between sets. 

Try the workout

HiiT Upper Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Coffee Table or Dining Table 

Dumbbells, optional 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

30 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 at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week depending on how often you like to train. 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 Upper Body 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 Upper Body 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.

Strengthening Exercises - Sam Chia Cycling

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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