Welcome to our blog, where we, as fitness enthusiasts, are thrilled to share our journey back to basics with you. Today, we kickstart our series with Day 1, featuring a beginner-friendly, no-equipment 25-minute full body HIIT home workout. Join us as we sweat it out and embrace the power of simplicity in achieving our fitness goals. Let’s dive into this invigorating workout routine together!
Introduction
Welcome to our 14-Day Back to Basics Challenge! We are excited to kick off this challenge with a full body fundamental HIIT workout that can be done from the comfort of your own home, using only your bodyweight. Whether you are a beginner starting your fitness journey or looking to get back into shape, this workout is beginner-friendly and requires no equipment. In this article, we will guide you through a 25-minute workout, including warm-up and cool-down stretches. So, put on your workout gear and let’s get started!
Warm-Up
Before diving into the workout, it’s essential to warm up your muscles and get your heart rate up. This will help prevent injuries and prepare your body for the exercises ahead. Here’s a simple warm-up routine to follow:
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Jumping Jacks: Start by standing with your feet together and arms by your sides. Jump and spread your feet wide while raising your arms overhead. Return to the starting position and repeat for 1 minute.
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Arm Circles: Extend your arms out to the sides and make small circles with your wrists. Gradually increase the size of the circles, clockwise and then counterclockwise, for 30 seconds each direction.
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High Knees: Stand with your feet hip-width apart. Alternate raising your knees as high as possible while pumping your arms. Aim for 1 minute of high knees.
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Leg Swings: Stand next to a wall or a chair for balance. Swing one leg forward and backward, gradually increasing the height of the swing. Repeat for 30 seconds on each leg.
Workout
Now that you’re warmed up, it’s time for the main workout. This HIIT workout consists of two rounds of exercises, with a 30-second rest between each exercise. Feel free to take longer breaks when needed, and remember to listen to your body throughout the workout. Modify the exercises or intensity to suit your fitness level. Let’s go!
Round 1: Complete each exercise for 30 seconds, with a 30-second rest between exercises.
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Squats: Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and hips. Keep your chest lifted and core engaged. Return to the starting position and repeat.
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Push-Ups: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows while keeping your back straight. Push back up to the starting position and repeat.
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Lunges: Stand with your feet hip-width apart. Take a step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Push off with your right foot to return to the starting position and repeat on the other side.
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Mountain Climbers: Begin in a high plank position. Drive one knee toward your chest, then quickly switch legs. Continue alternating at a fast pace.
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Bicycle Crunches: Lie on your back with your hands behind your head. Bring one knee towards your chest while simultaneously bringing the opposite elbow towards the knee. Alternate sides in a pedaling motion.
Round 2: Repeat the same exercises for another round.
Cool Down
Congratulations, you’ve completed the workout! Now it’s time to cool down and stretch your muscles. Cooling down helps gradually lower your heart rate and prevent post-workout soreness. Follow these stretches to cool down:
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Standing Quad Stretch: Stand tall and bring one heel towards your glutes. Grab your ankle with your hand and gently pull it closer to your glutes. Hold for 30 seconds on each leg.
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Child’s Pose: Kneel on the ground and sit your hips back towards your heels. Stretch your arms forward and relax your forehead on the ground. Hold for 1 minute.
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Standing Overhead Reach: Stand with your feet hip-width apart and interlace your fingers above your head. Gently lean to one side, stretching the opposite side of your body. Hold for 30 seconds on each side.
Conclusion
We hope you enjoyed this 25-minute full body HIIT workout and found it beginner-friendly. Remember to listen to your body, take breaks when needed, and make the workout your own. If you’re interested in more goal-focused workout plans and challenges, sign up for the Grow with Anna APP. Don’t forget to join the Team Grow Newsletter and the OFFICIAL TEAM GROW Community Group for more updates, and check out our Amazon Storefront for the gear we use. To stay connected, subscribe to our YouTube channel and follow us on Instagram and Facebook. Lastly, we’ve got discount codes for MyproteinOfficial and KorodrogerieDe to help you save on your fitness journey. Keep pushing yourself, and let’s achieve our fitness goals together!
FAQs
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Can I do this workout if I’m a beginner?
Absolutely! This workout is designed to be beginner-friendly and requires no equipment. Take your time, and modify the exercises or intensity as needed. -
Do I need any equipment for this workout?
No, you don’t need any equipment for this workout. It is a bodyweight workout, which means you’ll be using your own body for resistance. -
How long is the workout?
The workout itself is 25 minutes long, plus additional time for warm-up and cool-down stretches. -
Can I take longer breaks during the workout?
Yes, of course! It’s important to listen to your body and rest when needed. Feel free to take longer breaks between exercises if required. -
Where can I find the music for my workouts?
We offer a selection of mainstream tracks for music during workouts through Epidemic Sound. You can easily find and play energetic music to keep you motivated throughout your workout.