Contributed by Michael Nash from My Fitness Boutique
Our greatest intentions to go to the gym regularly can be obstructed by a lack of free time or the growing cost of gym memberships. If your gym plans hit a brick wall and remain unfulfilled, why not try these 30-minute high-intensity workouts at home? No need to pay expensive membership fees or fork out for elite equipment; all you need is you, a bit of room and half an hour!
Jogs & Sprints
- A 30-minute workout of gentle jogs interspersed with intense sprints is excellent for getting your heart rate going and shedding a lot of calories very quickly.
- This workout can be performed either indoors on a treadmill or outdoors on a roadside or running track.
- Begin and end with a gentle warm-up and cool-down before alternating between steady runs (6-6.5mph) and full-on sprints (8-9mph).
- This workout combines weightlifting with stair climbing, as you’ll hold dumbbells of 3lb-8lbs (select the heaviest with which you’re comfortable) with moving up and down steps.
- For most of this workout, you’ll hold the weights in the ‘grocery bag’ position, namely one on each hand with your arms down by your sides.
- Every 2-3 minutes, break from the grocery bag position to mix the routine with bending your elbows at 90 degrees, holding the weights overhead or performing alternating bicep curls.
- This workout gets its name from the quarter-mile sprints that form the basis of the high-intensity routine.
- Each sprint is interspersed with bodyweight exercises like cross chops, falling push-ups, figure-4 bridges on a chair/exercise ball, and floor jacks.
- If you prefer, you can do the sprints on an exercise bike as an alternative to running.
All-Terrain Interval Ride
- If you have an adjustable seat on your exercise bike, try this workout which simulates steep climbs and sharp descents.
- The workout combines seated climbs of 3-5 minutes, 1-minute standing climbs and 1-minute downhill sprints, interspersed with gentle 1-minute seated recovery cycles.
Plyometric jumping exercises are a great way to burn a load of calories in a very short space of time. Here is a 30-minute (or less) circuit that you can try from anywhere – no equipment needed!
- High knees: Run on the spot, bringing your knees up to your chest and pumping your arms as quickly as you can.
- Bodyweight squats: Stand with your feet hip-width apart and place your hands behind your head. Push your hips back and bend your knees to lower yourself into a squat before pushing yourself back into a standing position. Repeat for as long as you can manage.
- Push-ups: Adopt a straight-arm plank position, with your hands slightly wider than (but in line with) your shoulders. Push your body towards the ground, getting your chest as close to the ground as possible, and then push back up to your starting position. Repeat for as long as you can manage.
- Alternating lunges: Stand with your feet hip-width apart. Step forward on your right leg, bending both knees so that your right knee is directly above your ankle and your left heel is lifted. Step back to your starting position and repeat on the opposite leg, continuing to switch between legs for as long as you can manage.
- Butt kicks: Stand with your feet hip-width apart and kick your heels up towards your glutes, pumping your arms as quickly as you can. Keep going for 75 reps.
- Mountain climbers: Adopt a full plank position and ‘run’ with alternating knees into your chest as quickly as you can. Engage your core throughout and focus on doing the exercise at high speed.
- Leg raises: Get down on all fours, with palms flat on the ground and shoulder-width apart. Keep your back straight and your core engaged as you raise your left leg until your right thigh is parallel to the floor. Resume the starting position and repeat on alternating legs, doing 25 reps for each leg.
About the Author
Michael Nash is the Marketing Manager at My Fitness Boutique, a non-subscription gym based in the London district of West Hampstead. The gym offers a variety of classes for men and women that includes HIIT, yoga, Pilates, spinning and more.