People are no longer expected to wear shoes, spend money on diesel, gasoline, or cabs, attend gyms on a regular basis, spend breaks in cafeterias, chit chat with friends, and so on. The explanation for this is the outbreak of coronavirus, which forced us to work from home and made us intimately familiar with the term quarantine. Staying in our pyjamas all day and logging into the virtual world has become our new routine. Confined to four pillars of a house, gaining weight, failing to maintain a healthy balanced weight, and the most challenging barrier that people face when adapting to work from home in this pandemic is a lack of exercise. To overcome this, Incorporate high-intensity interval training (HIIT) as it is one of the easiest exercises to do at home to lose weight and also one of the quickest. A HIIT training program is similar to T20 cricket, which has revolutionized the game’s spirit and is the most popular format in the world, preferring it to the longer formats because the 20-20 format involves spectacular shots out of the ground and a dramatic fielder catches on the boundary. Similarly, HIIT workouts are similar to T20 games in so much as they require short, intense workouts rather than lengthy, steady-state cardio workouts and the awesome feature about this training is that it can be used with any activity.
Vedharth Thappa, India’s fittest man and Cross Fit Champion, shared this HIIT workout plan with transform.
The simplest method for at-home HIIT workouts is to use body-weight exercises such as squats, lunges, push-ups, and sit-ups.
In this workout, Perform 21 burpees, followed by 21 air squats, with a 10-second break in between. After completing the first set of 21, proceed to the 12 reps of burpees and 12 reps of airsquats, followed by a 5-second pause. When you’ve already finished the second set, proceed to the third set, which consists of 9 reps of burpees and airsquats.
When doing this exercise, the chest should touch the floor, not just the belly button or pelvis. When you jump, your hips should extend all the way to the top. When you stand up and jump, try looking straight ahead to remind yourself to spread your hips.
This workout can help you to lose weight and also aids in many cardio benefits, such as lowering the risk of heart disease and diabetes and improving your brain function, in addition to burning fat.
This is perhaps the most fundamental and simple exercise. In the first set, all you have to do is 30 push-ups followed by 30 sit-ups. Then do 20 push-ups and 20 sit-ups. After that, do ten push-ups and ten sit-ups. Sagging in the middle should be avoided, and the neck should be in neutral alignment. Remember to tuck your elbows into your body rather than flaring them out.
This workout increases flexibility, and helps you maintain proper balance and stability.
Run at tough pace for 2-min followed by a minute of walk makes a set. Perform 10 sets of with steady breaks. By doing this exercise, your fatigue levels will be regulated and controlled and also it will help to improve stamina.
Perform 20 lunges (10 times each leg), followed by a 200-meter run and 20 V-ups. Do as many reps as you can in 10 minutes (AMRAP).
This workout helps in improving your fitness level and strengthening your legs and works your entire core and challenges your abs, oblique’s, and back muscles.
Perform three sets of 30 seconds of leg raises, followed by 30 seconds of alternating V-ups and 30 seconds of sprinter sit-ups, with a 2-3 minute break in between.
This workout helps in losing weight from the legs, lowering abdomen, Improves core and trunk balance, Aids in stretching your hips.
These exercises don’t need any special equipment. To perform these workouts, all you need is your own body weight and enough space. Working out will help you keep your blood pumping even if you live in a tiny apartment, a hotel room, or a crowded office. As a result, make these exercises a routine.
Furthermore, the healthy habits you create now will help you stay safe and happier both throughout and after the global pandemic. Download the transform fitness app from the Google Play or Apple App Store to learn more about structured fitness programs and workout plans that are appropriate for your body.
**Know that any time you skip a workout; you’re missing out on an opportunity to improve yourself. **