10 Minute Challenge - HIIT Workout

10 Minute Challenge - HIIT Workout

Don’t have time for the gym? No problem!

Our friends at PT2Home are setting you 10 minute challenges that you can do at home and without any equipment. Plus, they're also offering FREE personal training sessions at your home if you're signed up to Newcastle Can!

HIIT challenge

High Intensity Interval Training (HIIT) is a form of exercise which involves performing intense exercise in short bursts followed by a small rest period. Don't worry, it isn't as scary as it sounds! But it is brilliant for burning lots of calories in a short period of time. 

This 10 minute HIIT challenge is suitable for all levels of fitness. The harder you push yourself the better your results will be. Try it whilst you're waiting for your washing to be done, your tea to cook or for the shower to be free!

Jump squats

Start with your feet shoulder width apart,

Squat down as low as you can ensuring your feet are flat on the floor,

When you reach as low as you can go, explode up and jump,  

Gently land on the ground with your knees slightly bent,

Squat down and repeat the exercise.

See images for guidance here.

Burpee

Start with your feet shoulder width apart,

Squat down as low as you can ensuring your feet are flat on the floor,

When you get as low as you can, place your hands on the floor in front of your feet.

Kick your legs back so you land in a plank position,

Jump your legs back to where your hands are,

Reach your arms in the air as you do an explosive jump,

Land in a squat the repeat the exercise.

See images for guidance here.

Kneeling/ Full push ups

Keep your knees or toes on the ground, along with the palms of your hands which should be just outside shoulder width.

Slowly lower your body with your elbows pointing towards your feet

Once you have gone as low as you can, push up and repeat.

See images for guidance here.

On the spot high knees sprints

Sprint on the spot brining your knees up to hip height

See images for guidance here.

Plank to push up

Start in a plank position

Raise one arm and push yourself up with it so your elbow is locked out

Repeat with other arm

Lower the starting arm back down to a plank position, followed by the other arm.

However, although HIIT is great for you, you should still aim to do 1 hour of exercise 3 times a week for optimal health. It doesn’t have to be the gym- try and find something you enjoy so it doesn’t feel like a chore! Check out the activities listed on our website that are happening across the city.

Download this PDF with images for guidance here, and remember to speak with your GP before embarking on any exercise regime for the first time or if you are pregnant or have any medical conditions.

Signed up to Newcastle Can? Take advantage of PT2Home’s offer for a FREE week of personal training at your home. One of their professional trainers will come to your house, working around your schedule and provide you with personal training sessions, your own workout, nutritional advice and more. No need to worry about time, money or exercising in front of others!

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