HIIT workout Holmes at home

It's a new day, a new week, a new workout. It's time to try our HIIT workout for your whole body. Designed to be performed while you are at home, this workout will is part of our series of training sessions called Holmes at home. Enjoy.

HIIT workout Holmes at home

Like in any workout, it's important that you have a solid warm-up. Also, and this is a fact for any of our workouts, you should perform them at your own pace and according to your capabilities. Having said this, let's start HIIT this warm-up.

Warm-up is done—time to move to our workout. As you know, HIIT stands for High-Intensity Interval Training, meaning we are talking about a demanding workout for athletes used to perform demanding exercises. Again, feel free to perform this HIIT workout at your own pace.

These are the steps to perform each exercise:

Jump squat

• Start in a standing position with your feet hip-width apart. 
• Hinge at the hips, push your butt back and lower to perform a regular squat.
• The difference is that now you press your feet down and jump as high as you can. 
• Bend the knees as you land to perform another squat and jump again immediately.

Plank tap

• Start in a plank position with your hands directly under your shoulders. 
• Feet should be aligned with your hips. 
• Lift one hand and tap on the opposite shoulder and repeat on the other side with the other hand. 
• Keep repeating while making sure your body is as still as possible. 

Burpees

• Standing position, feet shoulder-width apart. 
• Lower into the squat position.
• Place your hands on the floor in front of, and just inside, of your feet. Your hands should now carry more weight. Go down, after getting in plank position. 
• Then, jump back up to your feet. 
• Arms overhead and jump into the air. Repeat. 

Jumping Jacks

• Standing position with legs together and arms at your side. 
• After bending the knees, jump into the air.
• As you're jumping, spread your legs and stretch your arms out and over your head.
• Repeat. 

Forearm plank

• In a kneeling position, bend the elbows to 90 degrees and pitch forward. Place your hands and forearms on the floor. 
• Extend your legs behind and distribute the weight in your hands, spreading the fingers to create a stable base. 
• Body in a straight line and core tight. Hold. 

Glute bridges

• Lie down, face-up on the floor. 
• Bend your knees and keep your feet flat on the ground — arms should be at your side with palms down. 
• Lift your hips off the ground. Your knees, hips and shoulders should form a straight line. 
• Squeeze the glutes and keep your abs tight. Hold it and slowly go back down. Repeat. 

Russian twist

• Start by sit on the floor. 
• Bring your legs out straight and lean back — you should form a V-like shape. 
• Engage your core and maintain balance. 
• Twist your torso from side to side and try not moving your legs.