HIIT at home

spintronicus

I'm trying to figure out how to plan my weekly exercises. Can someone help me a bit?

I don't have a gym membership and it's not feasible for me subscribe to a gym right now so I need something I can do at home. I don't know much about HIIT but trying to learn as much as my kids let me. I also work from home and my time after they go to sleep is limited. We have a basic bench with weights, Bowflex weights and my 2, 5 and 10lbs weights. I'll try to squeeze weight lifting after kids go to sleep since it wouldn't be safe with them around. But are there any HIIT DVDs like 30DS or Insanity (I've read they aren't HIIT) that I can follow at home? I also enjoy home exercise DVDs and them being repetitive doesn't bore me. I can't go higher than 10lbs with kids around though. And we live in a hundred year old two-family house and I can't jump around after 7pm because my neighbors literally go to bed at 8pm. We'll most likely move out in summer to a single family house so maybe I can jump and thump as much as I want after that. LOL.

Any suggestions? Thanks!

jordymils

Does it have to be done IN the house? Or can you go outside?
From my experience, I'd say your best bet for a good HIIT workout would be sprints. Ie 30 sec sprint, 30-60 sec walk, repeated for 20-25 mins. I personally hate exercise DVDs so have no idea if there are any true HIIT ones on the market, but it can pretty much be anything as long as you are going full pelt (and I mean really full pelt, where you can't physically go any longer) at whatever you're doing for 30 seconds, and then resting or doing something low impact like walking for 30-60 secs to let your heart rate come back down...

ChelseaRW

I highly recommend going on Youtube and searching for Fitness Blender. The videos are free and range from short to long workouts. The variety is fantastic ranging from yoga to kettlebell to HIIT routines. I lost 37 lbs without a gym doing mostly Jillian Michaels videos, TaeBo, running, and Fitness Blender.

heybales

HIIT has turned in to such a fad name now, and workout type too as anything with an intense nature to it is being called HIIT.

It used to be the cardio routine to be done by those that didn't want to lift, but it gave a lifting type response.

Why? Because it was muscle overload anaerobically, then rest, then do it again. Just like lifting almost, but sport specific.

But in order to do something that hard as the lifting is, it must be brief, and it must have a decent enough recovery time to hit it just as hard again, several times in a row. If the rest isn't long enough, you cannot physically hit is as hard.

If you don't hit it hard enough of an overload, you are not getting the same response as lifting, you are still getting what may be a good response if you are doing races and need to increase your lactate threshold, which is what intervals below HIIT cause.

Anything with the hard part being over 15-45 seconds (higher end if highly trained) is using different energy pathways, and therefore can't be as hard. The rest to recover that energy is at minimum 3 x as long, so 45-135 seconds. You do about 8-10 "reps" or cycles. Then you can do low end recovery cardio for 3-5 minutes, your "set rest", and then do another set.

But here's the thing, if you are planning on lifting - just lift. The response on the body is better, and if you aren't doing cardio events, you likely don't need sport specific muscle strength increase.

You actually have enough dumbbell weight there for a good metabolic lifting routine, which is still a great calorie burner, with strong strength focus. And while at a deficit, can be great because it raises the TDEE. And the higher the TDEE, the larger number of calories 15% is.
4 sets x 12-20 reps x 5-7 lifts - 30-60 sec rests, circuit style so move from one lift to another. requires no jumping around on floor. Can do this 4 x weekly. Dumbbells works great for that.
Squats, lat-pull down or assisted pull-ups, straight-leg deadlifts, bench press, abs, overhead press.
That covers quads and glutes, lats and back, hamstrings and lower back, pecs, abs, shoulders, triceps, biceps.

Basis for this recommendation:
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html

spintronicus

Thanks for the responses!

Jordymils, Unfortunately, I can't go outside as it is -8F atm. And it really won't be safe to run/jog for a few more months until snow goes away. We usually get snow well into April and sometimes May. But we usually have breaks from the snow in between.

I have a stationary bike, an arc trainer and a rowing machine at home though. Can I use their interval training options?

ChelseaRW, I love Jillian too. LOL. So do my kids and they don't bother me much during her videos and I can really push myself. I'll check fitness blender out.

Heybales, it's so out of my comfort zone to forego cardio but it makes sense. I like to run when the weather is nice, ie above 45F. But I won't be regularly running for a few more months due to cold and snow. I don't steadily run because long term steady cardio messes up my thyroid. Perks of being a thyroid patient for so long that you know what doesn't work. I run for a few minutes and walk for a few minutes. I'll try to come up with a plan with your suggestions. I'm a goal oriented person and having a sheet of paper or a DVD stating what I need to do for how long keeps me motivated longer. Plus, I find it easier to follow a plan that way.

conidiring

The TurboFire series has 4 HIIT dvd's in it. It's a series of DVD's for cardio, has some strength (with bands) and then the HIIT one's. It's through Beachbody and a bit expensive but you get a bunch of dvd's and the bands, etc. Everything you would need for those workouts.

jaeone

Thanks for the responses!

Jordymils, Unfortunately, I can't go outside as it is -8F atm. And it really won't be safe to run/jog for a few more months until snow goes away. We usually get snow well into April and sometimes May. But we usually have breaks from the snow in between.

I have a stationary bike, an arc trainer and a rowing machine at home though. Can I use their interval training options?

ChelseaRW, I love Jillian too. LOL. So do my kids and they don't bother me much during her videos and I can really push myself. I'll check fitness blender out.

Heybales, it's so out of my comfort zone to forego cardio but it makes sense. I like to run when the weather is nice, ie above 45F. But I won't be regularly running for a few more months due to cold and snow. I don't steadily run because long term steady cardio messes up my thyroid. Perks of being a thyroid patient for so long that you know what doesn't work. I run for a few minutes and walk for a few minutes. I'll try to come up with a plan with your suggestions. I'm a goal oriented person and having a sheet of paper or a DVD stating what I need to do for how long keeps me motivated longer. Plus, I find it easier to follow a plan that way.

Wow! You Have equipment in your home that most ( including me) dream about!! LOL! Yes you can use your equipment for interval training! I use my stationary bike for HIIT. Cathe Feiderich has a DVD cycle Max that really good. Cathe offers a lot of DVDs for weight training, yoga, and some low impact step, you can do before your neighbors go to sleep. It has some premix routines from 26 to 30 minutes long.
You can also google Tabata, and there are some very good, short, low and high impact on you tube!

nellyett

One of my at home go-to's is a burpee challenge. There are a couple of ways to do it, but one easy one is:

every minute on the minute do 10 full burpees. Then starting the next minute do 9 full burpees, then at the top of the next minute do 8 full burpees.....all the way down to 1. Ten minute workout and trust me, you'll be dying by the time you get to that 1! lol

Set up a tabata timer.....20 seconds work, 10 seconds rest, or other....45 sec. work, 15 sec. rest, whatever you want. Then do 8 full minutes of weighted jump squats, lunges, jumping jacks, burpees, mountain climbers, explosions, whatever you want, but something with intensity and a strength element built in (my preference).

as someone else mentioned, there are tons of examples online

Jillian130

Try www.fitnessblender.com
They have over 200 workout videos and many of them contain HIIT workouts. I have been doing workouts strictly form their site for over 2 weeks now and I absolutely love it! On their webpage, just click on WORKOUTS at the top of the screen and click full length videos. Awesome information on each workout, inlcuding how long workout is, calories burned, what the workout entails etc.
Lots of strength training videos, cardio, HIIT, yoga, pilates, combination of strength and cardio, its endless.

spintronicus

Wow! You Have equipment in your home that most ( including me) dream about!! LOL! Yes you can use your equipment for interval training! I use my stationary bike for HIIT. Cathe Feiderich has a DVD cycle Max that really good. Cathe offers a lot of DVDs for weight training, yoga, and some low impact step, you can do before your neighbors go to sleep. It has some premix routines from 26 to 30 minutes long.
You can also google Tabata, and there are some very good, short, low and high impact on you tube!

DH and I started slowly saving some money here and there over the years and indulged ourselves with workout equipment. We are kind of a practical couple Our rowing machine was a valentine's day gift for both of us. We got the arc trainer used (it ws in good working condition but started having problems after a year) and a certified tech screwed it up that it only works in manual setting and the screen doesn't work but still usable. I'm trying to save up some money to get it fixed.

I'll check the names you mentioned.

spintronicus

The TurboFire series has 4 HIIT dvd's in it. It's a series of DVD's for cardio, has some strength (with bands) and then the HIIT one's. It's through Beachbody and a bit expensive but you get a bunch of dvd's and the bands, etc. Everything you would need for those workouts.

I might sell my my Insanity DVDs and check out TurboFire on ebay. Thanks for the suggestion!

spintronicus

One of my at home go-to's is a burpee challenge. There are a couple of ways to do it, but one easy one is:

every minute on the minute do 10 full burpees. Then starting the next minute do 9 full burpees, then at the top of the next minute do 8 full burpees.....all the way down to 1. Ten minute workout and trust me, you'll be dying by the time you get to that 1! lol

Set up a tabata timer.....20 seconds work, 10 seconds rest, or other....45 sec. work, 15 sec. rest, whatever you want. Then do 8 full minutes of weighted jump squats, lunges, jumping jacks, burpees, mountain climbers, explosions, whatever you want, but something with intensity and a strength element built in (my preference).

as someone else mentioned, there are tons of examples online

Burpee challenge sounds, well, challenging. LOL. I'll give it a shot. My kids and husband can laugh at me as much as they want LOL.

spintronicus

Try www.fitnessblender.com
They have over 200 workout videos and many of them contain HIIT workouts. I have been doing workouts strictly form their site for over 2 weeks now and I absolutely love it! On their webpage, just click on WORKOUTS at the top of the screen and click full length videos. Awesome information on each workout, inlcuding how long workout is, calories burned, what the workout entails etc.
Lots of strength training videos, cardio, HIIT, yoga, pilates, combination of strength and cardio, its endless.

Bookmarking Fitness Blender. Thanks!

Jennacita

JESSICASMITHTV.com has lots of free workouts. I did her 30 minute Hiit this morning.

AprilJG79

The TurboFire series has 4 HIIT dvd's in it. It's a series of DVD's for cardio, has some strength (with bands) and then the HIIT one's. It's through Beachbody and a bit expensive but you get a bunch of dvd's and the bands, etc. Everything you would need for those workouts.

I might sell my my Insanity DVDs and check out TurboFire on ebay. Thanks for the suggestion!

I too do TurboFire and enjoy it, I cannot do it atm because of a injury but will start back up when it's better. There are tons of Hiit training videos on youtube, also women's fitness rx and muscle and fitness hers has some routine also. Tabata is good too.

spintronicus

JESSICASMITHTV.com has lots of free workouts. I did her 30 minute Hiit this morning.

I'm checking it out now. Thanks!

I too do TurboFire and enjoy it, I cannot do it atm because of a injury but will start back up when it's better. There are tons of Hiit training videos on youtube, also women's fitness rx and muscle and fitness hers has some routine also. Tabata is good too.

I've heard about Tabata for the first time on this thread and it was interesting to read the science behind it. It's nice to hear TurboFire is enjoyable too.

laurasaintlouis

spintronicus- You could check-out dvd's at your local library for free to see which ones you like before you buy them.