HIIT FOR YOUR HOME – 3-days a week Workout Plan

Part 7 of our series: Project Bikini Body - Toning down for the perfect bikini body with HIIT

This HIIT workout for home is going to shake up your fitness routine and shock your muscles. This 3-day workout plan is going to have you sweating like crazy in as little as 20 minutes. All exercises have been designed to challenge your endurance and your muscles. The best part about it is you don’t need anything to get started, just yourself and some determination. So get ready for an intense workout!


DAY 1: HIIT UPPER BODY

Aim: Perform each round as quickly as possible with no rest between exercises and only a 1 minute rest between sets.

ROUND 1
Set 1-4
FEET ELEVATED PUSHUPS
10
REPS
Set 1-4
RUSSIAN LUNGES
10
REPS
Set 1-4
ARM CIRCLES
(Forwards & Backward)
30
SECONDS
(Each Way)
ROUND 2
Set 2-4
HIGH KNEES
20
SECONDS
Set 2-4
PUSHUPS
10
REPS
Set 2-4
DIPS ON BENCH
15
REPS

 

DAY 2: HIIT TOTAL BODY

Aim: Perform each round as quickly as possible with no rest between exercises and only a 1 minute rest between sets.

ROUND 1
Set 1-3
HIGH KNEES
20
SECONDS
Set 1-3
PUSHUPS
10
REPS
Set 1-3
STAR JUMPS
20
SECONDS
Set 1-3
CRUNCHES
15
REPS
ROUND 2
Set 2-3
JUMP SQUATS
20
 
Set 2-3
AIR BOXING
20
SECONDS
Set 2-3
TUCK JUMPS
10
REPS
Set 2-3
DIPS ON BENCH
15
REPS

 

DAY 3: HIIT LOWER BODY

Aim: Perform each round as quickly as possible with no rest between exercises and only a 1 minute rest between sets.

ROUND 1
Set 1-3
FIRE HYDRANT
15
REPS
(Each)
Set 1-3
PLANK JACKS
15
REPS
Set 1-3
DONKEY KICKS
10
REPS
(Each)
ROUND 2
Set 2-3
PLIÉ SQUAT
15
REPS
Set 2-3
HIGH KNEES
20
SECONDS
Set 2-3
RUSSIAN LUNGES
20
REPS
 

Exercises Explained

Arm circles

Stand with your arms extended outwards, parallel to the floor. Slowly make circles with your arms forwards and then make circles backwards.

High Knees

Start in normal standing position and then lift one knee up as high as possible and then the other, just like as if you are jogging on the spot. Continue to alternate legs as fast as possible.

Pushups

Starting in a high plank position with knees either extended or dropped, tighten the core and bend only at the elbows until your chest touches the ground. Then push back up into the starting position. Do not bend your body, but keep it straight throughout the whole movement.

Dips on bench

Sit down with your back facing a step, bench or chair. Place your palms on the edge of the object and straighten your arms. Bend at the elbows to make a right angle with elbows pointing towards the back wall and then straighten again.

Fire hydrant

Start in tabletop position – with hands and knees on the ground and with a flat back. Slowly bring one knee out to the side so that your thigh becomes parallel with the ground and then bring it back down.

Plank jacks

Start in plank position keeping your body straight and bum down. Begin with feet together and then jump them outwards and then back together.

Donkey kicks

Start in tabletop position – with hands and knees on the ground and with a flat back. Lift one foot up to the ceiling and then back down whole squeezing your glutes.

Plié squat

Start by standing with legs wide apart and feet pointing outwards. Then squat down as low as possible and then rise by squeezing your glutes. Keep your back straight.

Russian lunges

Start standing and then lunge one leg forward, jump straight up and switch legs landing on the other leg back in the lunge position. Jump again and switch back. Continue this motion as fast as your can while keeping your back straight.

Star jumps

Start in normal standing position. Then jump your feet out wide and your hands up to the ceiling, like a star, and then jump back to normal standing position.

Crunches

Lie down on your back and bring your knees in towards you. Place your hands across your chest and crunch, only lifting your upper back off the ground.

Jump squats

Starting in a normal standing position, squat down as low as possible and then jump up as high as possible. Keep your back straight throughout and do not lock your knees.

Air boxing

Standing with feet shoulder width apart and knees slightly bent, punch as hard as you can across your chest with one arm and then the other. Do this as fast and as controlled as you can.

Tuck jumps

Start standing with your knees slightly bent. Jump as high as you can into the air while driving your knees up to your chest. Then land with your knees slight bent and then quickly jump again.


 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.