mine Full Body HIIT Weightlifting Workout at Home Will definitely increase heart rate, build muscle and burn fat. Do this workout 3 times a week and I guarantee you’ll start feeling stronger!
Need more HIIT workout ideas?try mine 30 minute full body workout – You can do this anytime, anywhere without any equipment.
Challenging HIIT workouts at home
If you’ve been following me on Instagram, you’ll know that I’ve been doing weight training. When I started reducing my cardio (aka cycling) to 2 times a week and adding weight training on other days, I noticed a change in my body composition.
Usually when I lift weights, I also try to make it a HIIT workout to really try to maximize my time and burn as many calories as possible.
What is a HIIT workout?
This is a great question! I know you may have heard of it being used in the gym before. HIIT stands for High Intensity Interval Training. Basically, this is where you give your 100% all-out effort during the “effort” period, which means the workout portion (i.e. reps), followed by a short recovery period.
HIIT WORKOUT BENEFITS
This exercise can get your heart rate up while burning more fat in less time. You’re also increasing your cardiovascular strength because your body experiences an oxygen shortage during intense workouts and must work to become stronger and more efficient at supplying oxygen to the rest of your body. Basically, it’s awesome and very effective.
- HIIT workouts are super fast but intense — so if you’re in a hurry, you’ll be rewarded for more.
- Boost metabolism and increase cardiorespiratory endurance!
- Helps promote weight loss and muscle gain – something we all want.
- HIIT is very efficient and effective.
- It pushes your body to the next level and helps you realize that you can do tough things!
Here is what you need:
While this home HIIT workout can be done at home, I do use equipment to level up the game and make the workout harder. Here is what you need:
- Set dumbbells – I recommend 5, 10 or 15 lbs
- Sport Bands – You can buy them online or at sporting goods stores.They are a good form of resistance
I do a weightlifting HIIT workout at home
Each exercise is performed one after the other, without rest, i.e. one round. After the first round, rest for 1-2 minutes. Then start the next round doing the same thing, each exercise, one after the other. You will do 3 rounds in total, or 4-5 if you really want to challenge yourself.
Knee High Reverse Lunge – Start with one dumbbell in each hand, I usually use 15 lbs, but you can go lighter if needed. Then, place your feet on the floor, hip-width apart. Using your right foot, take a big step back and place your foot on the floor. Bend your knees at a 90° angle while making sure your weight is evenly distributed between your legs. Then move quickly, extending your knees to the starting position while shifting your weight to your left foot and raising your right knee to your chest. Repeat 15 times.
Sumo Squat – Start in a standing position with your feet slightly wider than shoulder length apart, with your toes pointed at a 45° angle. Hold a 15-pound dumbbell in both hands and place it in the center of your body so that it hangs below your hips. Keep your back straight and your core supported. Slowly bend your knees and push your hips back until your thighs are parallel to the ground. Stand up and return to the starting position, crossing your heels. Repeat 15 times.
Knees and lunges— Stand with your feet shoulder-width apart and your knees slightly bent. Keeping your back straight and your core engaged – lunge back, move your right foot behind your leg and bend your knee until your left thigh is parallel to the floor or your right knee is touching the floor. Return to the starting position. Repeat this pattern 10 times, then repeat on the other side.
Glute bridge — This exercise will target your lower abs and glutes. First, place a resistance band on your knees and lie flat on your back with your knees bent and your arms flat on the ground. Your feet should be hip-distance apart, with your heels as close to your hips as possible. In one smooth motion, push up through your heels, lifting your hips toward the ceiling while squeezing your glutes. Hold for 3 to 5 seconds, then lower. Repeat 12 times. To make this a little more challenging, place a 15-pound dumbbell on your stomach, I usually let it rest against my hip bone. Then practice.
squat press – Start with one dumbbell in each hand, 10 pounds will work here, or you can go lighter. Stand with your feet shoulder-width apart and place the dumbbells on your shoulders, palms facing out. Keeping your back straight and your core engaged, slowly bend your knees until your quads are parallel to the floor, while you lift up with the weight over your head. repeat. Do it 10 times.
Biceps curl – From a standing position, place the weight in front of your thighs, palms facing out and elbows close to your sides. In one smooth motion, curl the weight all the way up to your chest, leaving a little space between your hands and shoulders. Pause, then slowly lower to the thighs. repeat. Do it 15 times.
skull crusher – The starting position for this exercise is to lie on your back with your knees bent and your feet on the ground. Hold a dumbbell in each hand (or a heavier weight in both hands) with your arms extended toward the ceiling with the weight directly on your forehead. Slowly bend your elbows to bring the weight to your temples; pause, then, slowly bring the weight back to the top. repeat. Do it 15 times.
Reverse sit-ups – The starting position is to lie on your back with your hands by your sides and your legs straight in front of you. Slowly lower your legs to the floor and lift them up to the ceiling. When your toes are close to the ceiling, your hips will lift slightly off the floor. Extend your legs back to the starting position. Keep your legs straight and hover over the floor. Avoid touching the floor. Repeat 20 times.
45 Planks – For plank up and down, you’ll start in the “high plank” position, which means on your hands. From there, you lower your right elbow onto the mat, and you’ll be left on the mat. So you will be in toggle position. Then place your right hand on the ground and push all the way up and stretch. Do the same with your left arm. Repeat the up and down motion for 45 seconds.
hiker: Start in a plank position with arms straight, hands on the ground, and legs stretched behind you. While keeping your back flat, engage your core and lift your right knee down to your right elbow—return to the starting position while raising your left knee to your left elbow. Repeat the process, continuing to switch legs while increasing your pace. Execute for 45 seconds.
Get the most out of your workout
I highly recommend doing this exercise 2-3 times a week along with some other exercise – like cardio or low-intensity workouts like yoga or Pilates. The more you move around while letting your body guess what’s coming next, the more results you’ll get.
Here are some tips and tricks to get the most out of your workout.
- fuel your body – I always make sure to add protein before a workout. Our bodies need fuel and protein to build muscle. Here are some ideas: No Bake Chocolate Peanut Butter Energy Balls, High Protein Blueberry Kale Smoothie.
- water – I can’t say enough! water. water. water. Drink lots of water!
- be prepared – Make sure everything is set up and ready for your workout so you don’t run to grab a different set of dumbbells in the middle of your work.
Disclaimer: I am not a certified personal trainer. Be sure to consult your doctor and listen to your body before starting a new fitness regimen.
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