There are many different types of home workouts. Most at-home workouts require no gear, no weights, nothing but your determination, and a bit of your time. However, you can easily add weights into an at-home workout if you have them. The best thing to do is to find a full body HIIT workout at home that doesn’t require much equipment at all. Luckily, there are a few workouts you could do that require nothing more than a kettlebell.
HIIT workouts are workouts that are intense but short. In fact, HIIT stands for high-intensity interval training. That means you will go hard with your full body HIIT workout at home for a few minutes, take a break. Go hard again and then take another break. These types of workouts have become very popular because anyone can do anything for just a couple of minutes, right?
This is a HIIT full body workout which means you will be putting almost every part of your body to work. You will need a kettlebell or dumbbell to do these exercises. However, you could find different things around the house if you don’t have either of those. You could use a gallon milk container filled with water, a shopping bag filled with items, or anything else you can find that has a comfortable amount of weight to it. The goal is just to get the workout done, no matter how you get them done.
Hold the bell at the handle, standing straight up. Keep your arms loose and relaxed and engage your core by squeezing your shoulder blades together. Bend slightly at the knees and shift your body weight into your heels. Push your butt back towards the wall behind you, and let the kettlebell swing down and back between your legs. Straighten back up, bringing your arms out in front of you while swinging the kettlebell out and up. You could also replace this exercise with burpees if you have no weights to use.
You will need to start this workout by getting into the plank position. Keep your hands shoulder-width apart on the ground and your back as straight as you possibly can make it. Bend at the elbow and lower yourself down toward the ground. The goal is to stay as straight as possible by engaging your core and using your abs to hold up your back. Get as low to the ground as possible before pushing yourself back up. This is one of the easier parts of the full body HIIT workout at home.
Stand with your feet just outside of hip-distance apart. Grasp a kettlebell in both hands at your chest, hold the kettlebell or dumbbell as if you were holding a goblet. You should have one hand on either side of the weight with your elbows slightly bent and the weight right in the middle of your chest. Keep your back neutral while you begin the squat. Push your hips back and bend at the knee while inhaling as you go down. Then, return to the starting position while you exhale. You could also just do regular squats if you don’t have weights of any kind.
This part of the full body HIIT workout at home is very simple. Start in the plank position with your hands flat on the ground, shoulder-width apart. Bring your right knee up towards your right arm and shoot it back while bringing your left knee up to your left arm. You can continue to switch legs back and forth in a fast, almost running motion. One rep is when you move one leg forward and then back into place. You will want to aim for 15 reps per leg.
The entire workout has you doing all 4 exercises one, right after the other. You can take a 10-second break in between each round. The goal is to keep going for 12 minutes.