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D.I.Y HIIT guide

  • Writer: Ruth Carlisle
    Ruth Carlisle
  • Oct 30, 2021
  • 2 min read

Updated: Nov 29, 2023



Although the gyms are all open as normal now, ever felt that life has got so busy that you are still struggling to fit in exercise? When I have a busy day, instead of going to the gym I do a full body, body weight HIIT workout from the comfort of my own home. It takes approx. 30mins and can be shortened to 20 mins if needed! There is no equipment involved, as well as no commuting time to the gym and just a step away to your shower. All you need is some space and a mat if you have one.


I like to mix up my exercises I do to keep my workout interesting so hopefully my ideas below will help you do the same! If you try this out, do let me know by tagging me on Instagram @the_happy_oat !


*Disclaimer* I am not a personal trainer, nor do I have any qualifications in exercise. I am purely sharing my own personal DIY HIIT structure that I use. It may not be suitable if you have certain health concerns, in which case I would advise seeing a qualified personal trainer.



D.I.Y. FULL BODY WEIGHT HIIT

Choose 5 lower body exercises (a non-extensive list)

Examples are:

  • Squats/squat jumps

  • Squat holds

  • Wall sits

  • Forward/Backward lunges

  • Lunge jumps

  • Lunge pulses

  • Runners

  • Snowboarder Jumps

  • Glute bridge


Choose 5 upper body exercises (a non-extensive list)

Examples are:

  • Push ups

  • Commando

  • Walk outs

  • Triceps dips

  • Plank arm raises

  • Bear crawl

  • Plank Shoulder Taps


Choose 5 core exercises (a non-extensive list)

Examples are:

  • Butterfly sit up

  • Single/double leg raise

  • V sit

  • Bicycle crunch

  • Alternating V ups

  • Elbow plank

  • Side plank

  • High plank

  • Heel touches

  • Toe touches

  • Bird dog

Choose 1 finisher (a non-extensive list)

  • Mountain Climbers

  • Burpees

  • Star Jumps

  • High knees

  • Speed Skaters


THE WORKOUT

Cycle

  • 1st Set: (Lower body): 30 seconds per exercise, 5 seconds rest in between each

  • 2nd Set (Upper body): 30 seconds per exercise, 5 seconds rest in between each

  • 3rd Set (Core): 30 seconds per exercise, 5 seconds rest in between each

  • Rest for 30 seconds


Repeat another 2 cycle (3 cycles in total)

2 cycles = 20 minutes

3 cycles = 30 minutes


Finisher:

  • Complete 2 minutes of your chosen finisher exercise


Lots of Love

Ruth xxx


 
 
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