The Ultimate Lockdown Home Workout

girls working out from home

The phrase ‘high intensity interval training’ has gained a lot of traction over the last few years thanks to new research that says it keeps you burning fat for hours post workout.

First Published July 2020 and updated for the July 2021 lockdown

The success of workout apps such as Kayla Itsines’s SWEAT and 28 by Sam Wood also highlight the popularity of this new style of exercise, a great way to work out during the current Sydney lockdown as it is quick and can be done without equipment .

What is HIIT? 

HIIT involves periods of high intensity work followed by small intervals of complete or active rest.

In essence, it is super high intensity fitness for a short period of time with an even shorter amount of time to rest. This keeps THE heart rate up and is essentially like a highlights reel of gym training, done and dusted in next to no time; an almost non-stop blur of frantic activity. 

How Long? 

Gone are the days of slogging it on the treadmill, HIIT is about working har and getting out, making it the perfect workout for busy people. HIIT can be as short as 5 minutes and that might be long enough to start.

As fitness grows and adapts to the intensity, the workouts can extend to 30 minutes if desired.

Benefits of HIIT

Some of the more accepted benefits of HIIT are:

  • Fat loss in a fraction of the time
  • Higher energy expenditure
  • Muscle growth
  • Improved strength and power
  • Leaner tissue
  • Improved metabolism
  • Potential 24 hour continued fat burning post-workout
  • Less time commitment
  • Fast results

How to build your own 30-minute HIIT Workout

Building a successful and challenging HIIT workout is as easy as counting to five. What’s more, depending on the desired training location can be tailored to a gym, bedroom or park. 

This particular HIIT session will be a full body conditioning workout. How does it work?

Five exercises, each exercise will be performed for 30 seconds at 85%+ of VO2 or Max Heart Rate (i.e. as hard as you can). This interval of high intensity is followed by 30 seconds of rest. This ratio is used for all five exercises and then the total circuit is repeated three more times. 

In brief, the workout will be comprised of: 5 minute warm up. 5 exercises. 30 seconds on, 30 seconds off. The circuit is repeated a total of 4 times. 5 minute cool down.

When choosing which exercises to include in the workout, follow this simple formula: 

  1. Cardio 
  2. Lower body (Legs or Booty) 
  3. Upper body (Arms or Back)
  4. Cardio
  5. Abs

Here is an example of an intense full body HIIT workout that can be done with no equipment. 

  1. Mountain climbers 
  2. Jump squat 
  3. Tricep push up 
  4. High knees 
  5. Hollow hold

Disclaimer: As always, when it comes to injuries and a new exercise regime it is important to consult first with a PT and/ or healthcare professional to ensure that it is safe to participate in. 

Tara Mckenzie

Like many of Bondi Beauty's readers, Tara has two main passions; health and beauty. As a group fitness instructor you'll either find her dripping in sweat during a HIIT class or with a full face of bronze makeup. If you meet Tara in person be prepared to act excited as she tells you all about your star sign and why you should start carrying a rose quartz around in your purse.


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