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10m Advanced HIIT Workout: No Equipment at Home

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10m Advanced HIIT Workout

No Equipment at Home Workout

10m Advanced HIIT Workout Overview:

There are 3 rounds, each round has 3 exercises. For each exercise you will be working for 30 seconds followed by 20 seconds rest. You will then get 40 seconds rest between each round.

The exercises in each round will get progressively more challenging by adding combinations to challenge your full body.


Exercise Descriptions:

1.

Round 1:

Squat Thrusters:

Start in a press up position with hands directly underneath shoulders.

With both feet together jump up to bring your knees close to your chest.

Jump back to the press up position.


Rocking Lunges:

Start with your feet hip width apart with a lot of space in front and behind.

Toes should be pointing forward throughout.

Step forward with your left foot, keeping your right foot planted on the floor.

Lower at the hips into a lunge until your thigh is parallel to the floor.

Avoid your knees touching the floor.

Push up off your front leg and in one motion move into a back lunge.

Repeat by alternating between a front and back lunge.


Pike Taps:

Start in a pike position with feet wide apart.

Hands should be directly underneath shoulders.

Shift your weight onto your right hand then lift your left hand off the floor.

Reach back and aim to tap your right foot.

Return to starting position and alternate sides each rep.


Complete all exercises for 30 seconds.

20 seconds rest between each exercise.

2.

Round 2:

Squat Thruster Jacks:

Complete the squat thruster as before.

As your return to the starting position jump and widen your feet like a jumping jack motion.

Jump back to the starting position and continue with the squat thruster.


Rocking Lunge with Twist:

Complete the alternating lunges the same as before.

Add an upper body twist going in the direction of your leading leg.

This means that you twist to face your front foot.


Pike Press and Tap:

Start in a pike position with feet wide apart.

Hands should be directly underneath shoulders.

Complete a press up in this position, you should feel this working your shoulders rather than your chest.

Then complete the toe tap as before.

Return to starting position, press up and alternate sides each rep.


Complete all exercises for 30 seconds.

20 seconds rest between each exercise.

3.

Round 3:

Squat Thruster Side to Side:

Start in a press up position with hands directly underneath shoulders.

With both feet together jump in a swinging motion to try get your feet to the outside of your right hand.

Jump back to the starting position and then repeat this time swinging to the left.

Alternate sides each rep.


Alternating Jump Lunges:

Start with your feet hip width apart.

Take a step forward as if you are about to lunge.

From here lunge by lowering at the hips.

Lunge with speed into a jump.

In mid air swap your feet positions to land and continue into a lunge on your opposite side.

Repeat and alternate feet position each rep.


Pike Press and Reach:

Complete the pike press the same as before.

After each press up shift your weight onto one side.

Then lift the opposite hand up off the floor and reach out in front.

Return to starting position, press up and alternate sides each rep.


Complete all exercises for 30 seconds.

Workout Complete

For more advanced HIIT workouts for plus workouts for complete beginners to HIIT check out my YouTube channel. I will be posting more content on my channel soon!


Or click here view all of our other posts.


Tags

Advanced, HIIT


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