HIIT At Home 2.0
Perform For Sport
General Fitness, Strength & ConditioningSometimes 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
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
HIIT @ HOME SESSION 1
B
30s WORK : 30s REST 1. Star Jumps 2. Skipping 3.Hamstring Walkouts 4. Bodyweight Reverse Lunges All exercises = 1 x Round Complete 2 x Rounds. Following the 2 x rounds rest 3 minutes! Then... Repeat!
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
Prep
A
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
HIIT @ HOME SESSION 2.
B
20s WORK: 10s REST 1. Skipping 2. Down Ups 3. Air Squat 4. Sit Up All exercises = 1 x Round Complete 4 x Rounds Rest 3 Minutes Then... Repeat!
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
Prep
A
ISC Mobility Circuit 3
Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10
HIIT @ HOME SESSION 3.
B
30s WORK: 30s REST High Knees Air Squat Squat Thrusts Alternate V-Up All exercises = 1 x Round Complete 2 x Rounds Rest 3 Minutes Then... Repeat!
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 Deadbug Pallof Hold V-Sit Hold x 3 Rounds
Prep
A
ISC Mobility Circuit 4
Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10
HIIT @ HOME SESSION 4.
B
30s WORK: 30s REST 1. Down Ups 2. Bodyweight Walking Lunges 3. Press Ups 4. Mountain Climbers 5. Hollow Body Hold All exercises = 1 x Round Complete 2 x Rounds Rest 3 Minutes Then... Repeat!
Conditioning
C
Home Core Circuit 4
Perform each exercise for the set number of reps with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Shoulder Taps x 10 (Each Side) Deadbug x 10 (Each Side) Banded Russian Twist x 12 (Each Side) Reverse Crunch with Foam Roller x 10 x 3 Rounds
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 2.0
