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High Intensity Interval Training at Home

Take the path to fitness, one step at a time with this HIIT workout.

By Rob Fitzgerald

By now you know it’s possible to get in a great high-intensity lower body workout at home with minimal equipment, which explains why you’re standing at the bottom of a flight of stairs with a 25 or 45-pound plate in your hands. When you’re looking for a quick fat-burning, and leg-strengthening training session, you can’t go wrong with the combination of weights and stairs. And now, we’re about to show you exactly what to do with both.

In our daily lives, we typically view stairs as an inconvenience. Walking up a flight of them is something we simply put our heads down and do, because unless there’s an elevator handy, we don’t have much choice in the matter. Stairs are everywhere, but there’s a catch, and it’s a beneficial one for you: when used correctly, stairs are one of the most effective workout tools in existence. Best of all, you don’t have to join a gym to find a set.

The workout on the next page is designed for use by the home trainee who wants a grueling, circuit-style session that won’t take long to complete. The idea here is to perform as many rounds of both exercises as possible – set seven rounds as an initial long-term goal – with minimal rest, breaking your previous record each week. Each exercise can be made either easier or harder by increasing or decreasing the number of steps in play.


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