5 Minute No-Equipment HIIT

When I'm pushed for time, can't get to the gym but still want to get in a sweaty, intense workout I opt for a 5 minute HIIT tabata circuit. It requires NO EQUIPMENT and you can do it anywhere: living room, garden, bedroom etc. 

Tabata is a type of HIIT (high-intensity, interval training) that requires you to work as hard as possible for 20 seconds before having a 10 second rest. Originally its used with four exercises and is a super quick workout, but very very intense (I opt for 10 exercises for a total of 5 minutes).


Routine:
Each exercise needs to be carried out for 20 seconds - work as hard as you can for this time. Then have a 10 second rest before moving onto the next exercise. I recommend using a timer/tabata app so you can hear the beep after each 20 second interval. Of course, you can google video examples of these exercises but I have provided a brief description of how to do each one below. 

1. Pop Squats: Get yourself into a squat position with one hand as close to the floor as you can reach, inbetween your legs. When the timer goes, jump your feet together and raise your arms in the air, then jump back down into your squat position with your other hand close to the floor. 

2. Jumping Lunges: Get yourself into a proper lunge positiom. When the timer goes, swap the position of your legs in one, swift, jump movement. 

3 Burpees: Oh, glorious burpees! Start in a standing position. When the timer goes, place both hands on the floor underneath your shoulders and jump your legs back so you're in a plank position. As they touch the floor, jump them back into standing position and lift your body upright again.
Optional: jump at the top

4. Squat Pulse (x3) & Jump: Get yourself into a squat position. When the timer goes, pulse deeper into your squat three times before jumping up and then returning back into squat position. 

5. Plank Jacks: Get into a plank position with your feet shoulder width apart and hands firmly under your shoulders. When the timer goes, jump your feet out wider than hip-width, then return the origional position. 

6. Push Ups: Get yourself into a push up position with your arms wider than shoulder-width and feet roughly shoulder-width apart. Press down for 1-2 seconds, then press up for 1-2 seconds. If you struggle with maintaining this stance with a flat back, try push ups with your knees on the floor instead. 

7. Mountain Climbers: Get into a plank position with arms slightly wider than shoulder-width. When the timer goes, move one leg at a time up towards your chest and alternate as quick as you can. It should be a similar motion to running/climbing, but with your arms firmly on the floor. 

8. Jumping Jacks: Start standing up. When the timer goes, jump your legs out to the side and arms up into the air around your body, before jumping your arms and legs back into your body. Do this as quick as you can. 

9. High knees: Start standing up. When the timer goes. bring one leg at a time up into your chest and alternate as quick as possible. As soon as your foot touches the ground, it should be coming back up again into your chest. 

10. Squat Jacks: Start in a low, squat position. When the timer goes, jump your legs together and then out wider than hip-width apart. Do this as quick as possible. 

If you're not completely dead after the five minutes, try the circuit again for a total of 10 minutes!
Enjoy x

Melanie Clare

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