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Some of the most flawed excuses for not exercising I hear today is:
  1. I don’t have time to exercise
  2. I don’t have a gym membership
  3. I travel too often
  4. I don’t know what to do

Well to answer the first 3 there is literally so much you can do with your own body! You can get a great high intensity workout done in less than 20 minutes and complete it every morning. To answer the 4th question, I am going to show you 3 workouts you can do at home or when travelling.

Sweet right?

Putting it into perspective having a fancy gym is nice, and so would working the hours you expected to work. In reality things change and we have to adapt to these changes, not just except them waiting for ideal situations.

What are HIIT workouts?

HIIT or high intensity interval training, is a training technique where you give an all out effort for a certain amount of time followed by a short, sometimes active, recovery period. The benefits of this is that it gets your heart rate up fast and allows you to burn more body fat in less time. We can also combine strength and conditioning exercises, creating effective, challenging circuits.

These workouts are ideal for everyone, although my main concern today is the people needing a workout on the go, with little or no equipment. Even if you train in the gym each week completing these workouts as a bonus first thing in the morning, on the weekend, or on the beach will only enhance your athleticism, but also lower body fat and increase energy levels.

But let’s be honest, being able to move your own body weight is cool! From the Royal Marine style training, to batman doing his morning push ups!

This stuff rocks!!

You could also purchase some additional equipment you can use at home: A Kettle Bell (M-16kg, F-8/12kg), TRX, Medicine Ball, Chin Up Bar (door frame attachment), Ab roller? – You know you got one for christmas too…

Make your body your machine! Excuses end here:

HIIT 1:
Warm up with: 2 rounds
1. standing chops x10
2. Arm swings x10 forward, back and across chest
3. Spiderman lunges x10

Complete each exercise for 45 seconds, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Air Squats
A2. High Knees
A3. Crawl Outs with 2x Push Ups
A4. Alternate knee to elbow Mountain Climbers
A5. Push Up to Torso Twist
A6. Plank Hold

HIIT 2:
Warm up with: 2 rounds
1. Seal Jacks x20
2. Alternate Reverse Lunge with Knee drive x10 e.s.
3. Inch Worms 3 forward/3 backwards

Complete each exercise for 45 seconds, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Jump Lunges
A2. Push ups with alternate shoulder tap
A3. Half Burpees
A4. Bench Dips (off a chair perhaps)
A5. Leg Sliders (feet on towel or in socks using smooth floor area)
A6. Hand Walkouts

HIIT 3:
With a single Kettle Bell and a Skipping Rope. Male 12kg-20kg, Female 8kg-12kg

Warm up with: 2 rounds
1. Alternate knee stand ups x20
2. Spider man Lunges x20
3. Push up to plank x20

Complete each exercise for 15 reps, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Overhead KB Reverse Lunge x15
A2. Pike Push ups x15
A3. Single Arm Rack Squat (x10 reps, change arm, 10 reps)
A4. Single Arm Row x15 e.s.
A5. Kettle Bell Swing x15
A6. 100 skips

This just scratches the surface of what you can do. I hope it may of helped some of you. I will post some more advanced routines in the future but for now, go get HIIT!

Maybe you could try some of this next?

Play safe,

Coach Ashley is out!

Smart Fitness

Author Smart Fitness

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