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I have very limited time because of work, so I decided to continue to work out at home. The only problem is I don't have equipments for to do HIIT to keep my weight down. I have weights at home to do lifting but I still want to do my cardio/HIIT besides lifting weights. I usually did 15 minutes HIIT on treadmill or stair climber in the gym plus weight lifting. What do you suggest to do at home for HIIT? If you could give me specifics about how many second I should rest in between and how many seconds I should do it hard. Thank you.
I bought an exercise bike for $99. I do a 20 minute session where I crank up the resistence and pedal hard for 2 minutes then slow it down and relax for 2 minutes, and keep alternating this routine until my 20 minutes is up.
You can do tabatas (8 rounds of 20 seconds of work with 10 seconds of rest) of pushups, burpees, squats, pullups, or situps. Get a nice jump rope and while jumping, do intervals of high speed jumping w/high knee lifts.
You can also "run" in place with really high knee lifts for as fast as you can for 20 seconds, then slowly jog in place for 10 seconds and repeat over and over to get your HIIT done.
+1 on what Lao said. That is a great routine, and you will get results. Just remember to be regular with your workouts, and understand that results (GOOD results) take time.
The best thing about Hiit - You need no equipment other than the clothes on your back and shoes on your feet.
If you can, I suggest a spot where you can sprint and job.
And your time depends on your level of fitness since high intensity is going to vary from person to person. But the main thing is that your entire body should be on fire after doing HIIT.
You can do tabatas (8 rounds of 20 seconds of work with 10 seconds of rest) of pushups, burpees, squats, pullups, or situps. Get a nice jump rope and while jumping, do intervals of high speed jumping w/high knee lifts.
You can also "run" in place with really high knee lifts for as fast as you can for 20 seconds, then slowly jog in place for 10 seconds and repeat over and over to get your HIIT done.
I just bought this "motion eliptical" space saver, it's like the eliptical machine but without the handle bars. What do you suggest about how to do the HIIT or tabatas on this? I can also adjust resistance on it. Also, I have 2 adjustable dumbels at home, heavy and light. What are the good excercises to do at home with the adjustable dumbells to gain muscle for legs, arms(bicep, tricep, shoulder) abs. I don't have the easy bar or bench. I am trying to gain muscle, I am 5"3 130 lbs woman and have been going to the gym for a quite while but i decided to lift at home this time. Please indicate each exercises for the particular body part. Thank you for your help.
Last edited by katalin; 12-02-2010 at 05:53 PM..
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