HOME HIIT WORKOUT

Get Back On Track Without the Gym

By Joe Donnelly

Gyms are off limits until further notice, but the widespread closures of non-essential businesses across the country associated with the coronavirus pandemic doesn’t mean you get a free pass to sit home, not train and even worse, pig out. Even if you can’t get to the gym, you can still make lean muscle gains if you keep your diet in check and follow this grueling HIIT circuit that is guaranteed to send your heart rate through the roof.

Complete all circuits for 7 rounds with no rest before moving on to the next group of exercises. Use light weight.

GROUP A

  1. 60 seconds on stationary bike at maximum intensity
  2. 30 crunches
  3. 3. 30 push-ups

If you don’t have a spin bike you can use an elliptical, treadmill or jump rope with an extension cord.

GROUP B

  1. 15 lunges each leg
  2. 45 standing squats
  3. 60 seconds on spin bike maximum intensity

(7 rounds) no rest

GROUP C

*Note: Use light weights

  1. Dumbbell lateral raises for 45 seconds
  2. 2. Hammer curls for 45 seconds
  3. 3. 20 leg lifts

(7 rounds) no rest

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