Melissa Want to blow off some steam, sweat, and burn a maximum number of calories without leaving your living room? HIIT (High-Intensity Interval Training) is made for you! Whether you’re a beginner or advanced, HIIT allows you to alternate between intense effort phases and short breaks for great efficiency. No need for sophisticated equipment, just motivation and a motivating playlist to get you started!
Why HIIT is ideal for training at home
HIIT is designed for those who don’t have much time but want to maximize their results. The principle? Intense exercises that activate your metabolism, even after the session is over. Thanks to the “afterburn effect”, your body continues to burn calories after the effort. Not bad, right?
Moreover, this type of training is super adaptable. Whether you’re a fitness warrior or a novice, HIIT allows you to progress at your own pace. The exercises can be intensified or simplified according to your level. Result: no excuses to skip your session!
Examples of HIIT circuits for different levels
If you’re wondering where to start, don’t panic! Here are three circuits tailored for different levels. The idea is simple: each exercise lasts 30 seconds, followed by 15 seconds of rest.
Beginner HIIT Circuit
For you, young padawan of HIIT, start with exercises that mobilize the whole body without being too technical.
- Jumping Jacks : a classic to warm up the whole body.
- Bodyweight Squats : work your legs and glutes deeply.
- Mountain Climbers : in plank position, bring your knees to your elbows for a cardio-abs combo.
- Plank : hold in plank position to strengthen your core.
Repeat this circuit 2 to 3 times for an effective 15-20 minute session!
Intermediate HIIT Circuit
Already a bit used to it? This circuit steps it up with exercises that really work your cardio and muscles.
- Burpees : an explosive movement that will quickly make you feel the burn!
- Push-ups : perfect for strengthening the upper body.
- Jumping Lunges : alternate each leg by jumping to work your quads and glutes.
- Oblique Crunches : lying down, cross each elbow to the opposite knee for targeted ab work.
For a good challenge, try to do 4 rounds of the circuit.
Advanced HIIT Circuit
If you’re looking to push your limits, here’s a circuit to challenge yourself:
- Burpees with a jump : take the burpee all the way with an additional jump.
- Spiderman Push-ups : in push-up position, bring each knee to the side to engage the obliques.
- Jump Squats : in squat position, explode upwards by jumping to work your legs to the max.
- Dynamic Plank : in plank position, alternate rising on your elbows and hands.
5 rounds, and you’ll be ready to take on the world (or nearly)!
Common Mistakes to Avoid in HIIT
Enthusiasm is great, but beware of mistakes that could ruin your efforts or injure you.
- Jumping in too fast : always start with a warm-up, even if you’re in a hurry.
- Neglecting technique : it’s better to do fewer repetitions but with good form. Poorly executed movements will only increase the risk of injury.
- Doing too much HIIT : limit your sessions to 2-3 times a week is ideal to give your body time to recover.
Preparing Well for a HIIT Session
Before you dive in, make sure to properly prepare your body. A 5-10 minute warm-up is essential to wake up your muscles and joints.
| Recommended Warm-ups | Benefits |
|---|---|
| Arm Rotations | Activates the shoulders |
| Slow Squats | Warms up the legs |
| Jumping Jacks | Increases heart rate |
For the end of the session, some stretching is essential to recover and minimize soreness. Take the time to relax the muscles you’ve worked with gentle stretching exercises.
FAQ on HIIT at Home
How many times a week should I do HIIT?
Two to three times a week is ideal for a good balance between progress and recovery.
What equipment is necessary?
A mat is often sufficient. If you wish to intensify your sessions, consider resistance bands or small weights, but they are not essential.
