Here's a nice little HIIT circuit workout that you can do at home with only your bodyweight.
I've geared this workout towards the ladies, who are looking to lose some body fat, build some muscle, and get in all around better shape.
Before I start let me start off by saying this workout is really for anyone, BatMAN or GIRL, who's looking for a simple at home HIIT routine. Also, ALL of the workouts on this site can be done by women.
Far too many women still believe the myth that lifting heavy weights will get them bulky, so they like to tell me they're just gonna do lots of reps with light weights and "tone". ARRRGGGHH!
This is such a horrible MYTH! LADIES! YOU WILL NOT GET BULKY! YOU DO NOT HAVE THE HORMONES OR GENETICS! Also, you don't "tone" muscles by doing lots of low effort reps. You simply need to lose the fat over your muscles.
This workout is an HIIT (high intensity interval training) circuit, or also known as a metabolic circuit, due to it's potential to speed the metabolism. The basic idea here is to perform each exercise for a given amount of time, say, 60 sec, then immediately move to the next exercise without rest. I'll explain a little more in the video.
Anyway, here's the workout:
after a warmup, perform the following for 3-4 rounds
Jumping Jacks 60 sec
Squats 60 sec
Push-ups 60 sec
Bulgarian Split Squat 60 sec
Burpees (don't whine!) 60 sec
Leg Raises
Rest 2-3 min between rounds.
Here's a video link to the workout demonstration: Women's at Home HIIT
This workout sounds simple, but if you wanna burn off that fat, lose those love handles,lift that butt, flatten those abs and get in shape, please give it a shot.
Remember, quality controlled reps over quantity, and doing this or ANY intense workout IS NOT an excuse to eat like a frat boy or manatee. Diet is key. Recovery as well. So do NOT do this everyday.
Enjoy.
-Tom
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