HIIT At Home 1.0
Perform For Sport
General Fitness, Strength & Conditioning, Multi-sportSometimes busy schedules, work, family commitments and travel means we are unable to get to the gym as much as we would like. ISC Gym does not want that to deter people from improving their strength, fitness and health.
High intensity interval training is an incredibly popular form of training which requires you to work hard for short periods of time, with intermittent rest periods. It’s the ideal method to help improve fitness when ‘life’ is getting in the way.
ISC Gym has put together a group of high intensity circuits which do not need a gym to perform. The circuits are ideal to perform alongside other strength-based workouts or as stand-alone cardio sessions.
Improve cardiovascular fitness
Increase work capacity
Minimal equipment
Short, sharp, varied workouts
Mobility routines
Additional core circuits
Our HIIT at Home programme requires minimal equipment, and it ideal for those of us with busy schedules. All you need is a bit of music, some space and be ready to work hard. Workout 4 x per week or spread the sessions over a longer period of time to add variety to your exercise routine.
Prep - Mobility & Warm Up
A
Cat Stretch x 15 Thread the Needle x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Bear Plank to Downward Dog x 15 Prone Scorpion x 10 (Each Side) Spiderman with Reach x 12 (Each Side) Squat to Stand x 10 Hamstring Walkout x 10 Bodyweight Overhead Squat x 12
HIIT HOME WORKOUT 1
B
30s WORK: 30s REST 1. High Knees 2. Down Ups 3. KB Swings 4. Plank Repeat 5 Rounds
Conditioning
C
Core Circuit 1
30s on each exercise with no rest between exercises. Once 1 full circuit has been complete have 60s rest before repeating. Hollow Body Hold Russian Twist Prone ISO YTWs (Hold for 3s on each exercise) Complete 3 Rounds!
Recovery
D
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Prep - Mobility & Warm Up
A
Couch Stretch 1 Minute (Each Side) Child's Pose to Cobra x 15 Thread the Needle x 10 (Each Side) Straight Leg Glute Stretch x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side Glute Bridge x 15 Squat to Stand x 12 Reverse Lunge to Knee Drive x 10 (Each Side) Arabeque x 8 (Each Side)
HIIT HOME WORKOUT 2.
B
12 Minute AMRAP* * As many rounds as possible in 12 minutes - 10 Walking Lunges (Each Side) - 10 Burpees - 12 Bicycle Sit Ups (Each Side)
Conditioning
C
Home Core Circuit 1
Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Hollow Body Hold Plank with Forward Reach ISO YTWs x 3 Rounds
Recovery
D
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Prep - Mobility & Warm Up
A
Cat Stretch x 15 Thread the Needle x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Bear Plank to Downward Dog x 15 Prone Scorpion x 10 (Each Side) Spiderman with Reach x 12 (Each Side) Squat to Stand x 10 Hamstring Walkout x 10 Bodyweight Overhead Squat x 12
HIIT HOME WORKOUT 3.
B
20 minute EMOM* * Every minute on the minute, perform the following exercises until the reps or time challange is complete. If you complete before the minute is over, use the rest of the time to rest. 1. Skipping - 30s 2. Mountain Climbers x 30s 3. Press Up x 10 Reps 4. Sit Out x 8 Reps (Each Side) 5. REST
Conditioning
C
Home Core Circuit 2
Perform each exercise to the set amount of reps with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Lying Leg Raise x 15 Side Plank Row (Right) x 12 Side Plank Row (Left) x 12 Bicycle Sit Ups x 10 (Each Side) x 3 Rounds
Recovery
D
6 Minute Cool Down 2 (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Elevated Pigeon Stretch x30 secs ES Wall Adductor Stretch x30 secs Downward Dog to Cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Hamstrings x30 secs ES Calves x30 secs ES
Prep - Mobility & Warm Up
A
Couch Stretch 1 Minute (Each Side) Child's Pose to Cobra x 15 Thread the Needle x 10 (Each Side) Straight Leg Glute Stretch x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side Glute Bridge x 15 Squat to Stand x 12 Reverse Lunge to Knee Drive x 10 (Each Side) Arabeque x 8 (Each Side)
HIIT HOME WORKOUT 4.
B
20s WORK : 10s REST 1. Jump Lunges 2. Hollow Hold x 8 Rounds (4 on each exercise) - Rest 5 minutes 20s WORK: 10s REST 1. Burpees 2. Plank Builder x 8 Rounds (4 on each exercise)
Conditioning
C
Home Core Circuit 3
Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Stability Ball Deadbug Pallof Hold V-Sit Hold x 3 Rounds
Recovery
D
6 Minute Cool Down 2 (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Elevated Pigeon Stretch x30 secs ES Wall Adductor Stretch x30 secs Downward Dog to Cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Hamstrings x30 secs ES Calves x30 secs ES
Adam Robinson
Having graduated from Brunel University with a degree in Sport & Exercise Science, Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.
Damon Artiss
Damon graduated from the University of Suffolk with a degree in Sports Science in 2017 before completing his MSc in Strength & Conditioning in 2018. Since then Damon has worked full time as a S&C coach and fully qualified personal trainer, having held roles at Ipswich Town Football Club. Damon joined the ISC Gym team in 2018 and has become an integral part of its growth and development.
Even if you can't get to the gym make sure you stay fit and healthy with ISC's HIIT at home programme. Easy to follow, minimal equipment which can be adjusted to meet individuals needs. Short sharp conditioning workouts supplemented with mobility and core
Get HIIT At Home 1.0
