HIIT workout for someone a bit overweight, a bit lazy, with not a lot of time (lifting, pushups)
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I don't really exercise other than walking/fast walking. I'm about 10-15 pounds overweight. I've never really had to exercise before and don't like it but someone said that a HIIT workout that I can do relatively quickly at home would be ideal. So, can anyone recommend one of these for a middle-aged woman with no workout equipment at home? Shorter the better. I know myself, and if I'm going to do this it's going to have to be, at least for starters, short-ish and not extreme/not too hard. Because then I'll just stop doing it like I always do.
I did the Jillian Michaels 30-day Shred (circuit training) for a while. It incorporates some resistance training and cardio all in one. Only 20 minutes long too, but it's a good workout.
I don't really exercise other than walking/fast walking. I'm about 10-15 pounds overweight. I've never really had to exercise before and don't like it but someone said that a HIIT workout that I can do relatively quickly at home would be ideal. So, can anyone recommend one of these for a middle-aged woman with no workout equipment at home? Shorter the better. I know myself, and if I'm going to do this it's going to have to be, at least for starters, short-ish and not extreme/not too hard. Because then I'll just stop doing it like I always do.
I am in the same boat as you. Maybe we can start a workout club on City-data...We can post each time we workout and also brag on how much weight we've lost
I think a good option is Tabata cycles. In a nutshell, you do 30 second intervals (ideally 20 seconds work and 10 seconds rest, but start with 15/15). Do x number of exercises (I do 12, but am incorporating a lot of strength items you may not necessarly be interested in). Repeat until you get to X minutes (I try to get my total to 20ish).
I'd probably start with something like Pushups, Jumping Jacks, Burpees, Squats, and High Knees (run in place lifting knees to waist). 5 exercises times 30 seconds takes you to 2 and a half minutes. Aim for 4 cycles to start and work up to 6.
The beauty of this style program is that you can change each one to whatever you want. Don't want pushups? Switch to a plank. Want something additional? Add in mountain climbers. There's something about knowing it's only 15 seconds that helps with the mental process, IMO.
I started with this simple workout and it really works. Check out their website..they have awesome workout video's
This video has NOTHING to do with HIIT. NOTHING!!!
HIIT - Hight Intensity Interval Training is a FANTASTIC way to workout. Its the best way if you are looking to burn fat while improving strength at the same time. The problem with a lot of people is that they fail to do the HIGH INTENSITY part of it, they just do Interval Training which, while better than nothing, is really a very poor way to workout and defeats the purpose of doing HIIT.
Tabata squats is an absolutely great form of HIIT:
I don't really exercise other than walking/fast walking. I'm about 10-15 pounds overweight. I've never really had to exercise before and don't like it but someone said that a HIIT workout that I can do relatively quickly at home would be ideal. So, can anyone recommend one of these for a middle-aged woman with no workout equipment at home? Shorter the better. I know myself, and if I'm going to do this it's going to have to be, at least for starters, short-ish and not extreme/not too hard. Because then I'll just stop doing it like I always do.
Any workout worth doing is going to be hard.
They don't get easier as you get better/stronger - you just go faster, do more, lift heavier. You've gotta decide what is important to you - do you want to get more fit and lose the weight? The "and" is important there because there are certainly ways to lose the weight that involve no more exercise than what you're currently doing.
If so, HIIT, especially Tabata, seems like a perfect fit for your situation. You can easily do a Tabata workout at home with zero equipment.
A typical Tabata workout looks like this:
20 seconds of work, 10 seconds of rest - 8 rounds (total of 4 mins) per movement.
So, if you want to workout for ~10 mins, you could do a round of Tabata squats (as shown in the video in Kings Gambit's post) then a round of Tabata push-ups. Total of 8 mins. Want to do a longer workout, add more movements like sit-ups, lunges, v-ups, etc. Any movement can be incorporated into a Tabata workout.
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