HIIT Workouts to Do in Your Living Room

Got no budget for a personal trainer? Missed a few gym sessions because of the weather? Is the nearest fitness center an hour away from your home? Don’t worry. There are plenty of ways to achieve the fitness and body you want even from the comfort of your living room.

If you can set aside at least 7-15 minutes of your day for a HIIT workout, you’ll be happy with the results.

What is HIIT?

HIIT stands for High-Intensity Interval Training. A HIIT workout comprises of bursts of physical activity followed by brief rest periods. HIIT can be used to meet the fitness goals of any aspiring professional cheerleader - to lose weight and gain muscle.

Because HIIT is fast and super intense, it allows you to burn more calories than regular workouts - 5 calories for 1 liter of oxygen your body consumes. In fact, you continue to burn calories 48-72 hours after the workout.

The reason why HIIT is so convenient it can be done at home, is that it doesn’t always require equipment. Also, only minimal space is needed.

7 HIIT Workouts to Try Now

1. High Knees - At least one minute

Stand with your feet hip distance apart.
Quickly raise your right knee as high as possible. Raise the opposite arm.
Next, immediately lift your left knee up and right arm up.
Do these alternating movements as fast as possible in a hopping motion.
Focus straight ahead throughout the exercise.

2. Burpees - At least one minute

Start with a squat position.
Plant both your hands on the ground.
Thrust back into a plank position.
Jump your feet back towards your hands.
Jump up into the air with your arms over your head.

3. Butt Kicks - At least one minute

Stand tall.
Lift your right heel towards your butt while your left hand comes up.
Switch to the other side.
Move like you’re jogging in place. The only difference is that you’re trying to reach your butt with your heel.

4. Scissor Kicks - At least one minute

Lie down with your back against the floor.
Put your arms beside you. Palms should rest firmly on the floor facing down. Your hands should be stationary the entire time.
Slightly lift your chest off the ground.
Move your legs in a scissor-like movement.
Go as fast as you can, making as many reps as possible.

5. Jumping Lunges - At least one minute

Start in a lunge position.
One leg should be at the front while the other leg at the back, with the knee nearly touching the ground.
From that lunge position, jump slightly and switch to the other side.
Remember not to jump forward, just up.
Switch to the other side.
Repeat the entire exercise as many times as you can.

6. Plank Jacks - At least one minute

Start in a plank position.
Your shoulders should be over your wrists.
Keep your body in a straight line.
Jump both feet to the sides so that your legs are opened wide.
Return to the starting position.
Repeat the movement.

7. Squat Jumps - At least one minute

Start in a normal standing position.
Switch to a squat position.
Jump up in an explosive motion.
Land into the squat position
Repeat the exercise.

Conclusion

As you can see, these 7 exercises take only 7-15 minutes of your time. Dedicate 1 minute for each exercise until you can increase the duration and number of reps. These HIIT moves will strengthen your core, lift your butt, work your arms and shoulders, helping you attain a new fitness level!

Good luck with preparing for future pro cheer tryouts!

Get Started With Fitness And Flexibility

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