Active at home – Cardio workout

Active at home

Exercise designed to raise your heart rate

30-minute HIIT workouts

Get your workouts for the day done in a flash with these 30 minute HIIT workouts for upper and lower body and core.

30-minute lower and upper body workout

You only need a pair of dumbbells and 30 minutes to complete this lower body & upper body HIIT workout. Follow timings as shown for each individual block of work and feel great about getting your workout done for the day quickly.

30-minute upper body and core workout

This 30-minute upper body and core HIIT workout requires just one resistance tube and can easily be completed anywhere. Following timings as shown for each individual block of work and your workout will go by in a flash.

30-minute lower body workout

This 30-minute lower body HIIT workout requires no equipment except your own body, and can be completed literally anywhere. Following timings as shown for each individual block of work and your workout will go by in a flash.


Types of HIIT

Types of HIIT workouts


HIIT workouts make great at-home workouts, because they can be performed anywhere, with any equipment you have on hand or with no equipment at all. You can do a HIIT workout while running, riding a bike (outdoors or stationary,) using dumbbells, or doing bodyweight exercises. There are multiple forms for designing a HIIT workout – if you’re just getting started, a 2:1 ratio for a standard HIIT workout for only 10 to 15 minutes is a great program design.


Walking: walk a half marathon


You’re probably already taking advantage of this extra time at home to take more and longer walks, why not take the time to walk a half marathon this summer? With this training plan from Hal Higdon’s Half Marathon Training you’ll cross that finish line in July or August with confidence and a smile on your face.


Running: tips for safely increasing distance


Running is an excellent method for staying active, whether you are training for a specific event like a 5K, marathon, or triathlon, or running for exercise and enjoyment. To avoid injury and setbacks, follow these tips for gradually increasing your mileage.


Cycling: find your cycling training zone


To maximize the benefits of any training session, you need to get in the zone–the training zone. But how do you know which intensity level will get you there? For cyclists, whether you are on the open road or on a stationary bike, try this routine to determine your maximum heart rate.


The Big Bang

Home workouts: The Big Bang


Plyometric exercises are an excellent way of utilizing the stretch–shortening cycle to develop athletic performance. The stretch–shortening cycle is defined as an active stretch of a muscle followed by an immediate shortening of that same muscle; it is a key component in explosive movements, ranging from jumps to bounds to clapping push-ups. This workout utilizes several plyometric movements to challenge your conditioning and ability to repeat explosive efforts.

Try this warm-up before completing the full workout: 5 reps of squat to stand; 6 reps per side of kneeling adductor stretch, hip rocker, and quadruped T-spine rotation.


The Inferno

Home workouts: The Inferno


A famous saying claims that what gets measured, gets managed. In the following workout, what’s being measured is how many reps you can perform in a specific time frame. But just because speed is a key component of being successful in a timed workout, resist the temptation to throw form out the window just to get reps completed. Form, technique, and safety should always take precedence over speed or weight. Shaving a couple of reps off your total in order to perform quality reps and stay injury free is always the way to go.

Try this warm-up before completing the full workout: 5 reps of inchworm, 6 reps per side of quadruped T-spine rotation, 10 reps of cat–cow.


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