HIIT at home: try our follow-along workout

Health Adviser at Bupa UK
10 September 2019

Are you looking for an easy way to fit exercise into your week? Then our HIIT (high-intensity interval training) workout could be for you! It will only take you ten minutes, you don’t need any exercise equipment and you can follow along anywhere.

The routine

Please ensure you warm up for a couple of minutes before attempting the routine, by doing some simple exercises such as star jumps, or running on the spot.

  • Bodyweight squats – 30 seconds
  • Rest – 30 seconds
  • Burpees – 30 seconds
  • Rest – 30 seconds
  • Mountain climbers – 30 seconds
  • Rest – 30 seconds
  • High knees (running on the spot) – 30 seconds
  • Rest – 30 seconds
  • Push ups – 30 seconds
  • Rest – 30 seconds

And repeat! Don’t forget to cool down for a couple of minutes after the routine, by gently running on the spot, or doing some stretches.

More about HIIT

HIIT is a very popular method of exercising, because it’s an efficient way of increasing your fitness and burning calories. HIIT refers to any type of exercise that you do for a short amount of time, at maximum or near maximum effort, with a rest period after.

HIIT can be adapted to suit all ages and fitness levels, and is generally very safe when done correctly. However, bouts of intensive exercise can cause short-term spikes in blood pressure. If you have high blood pressure, high cholesterol or heart disease, it’s a good idea to have a check-up with your GP before starting any new exercise method or programme. This also applies if you haven’t exercised in a while.

So if you’re looking for a quick and efficient way to fit exercise into your week, give HIIT a go and follow along with our workout video above!

Are you interested in learning more about your health? Discover more about our range of health assessments.

Harrison Cook
Health Adviser at Bupa UK

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Health information

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    • https://www.youtube.com/watch?v=5nZ2iBGvFhE – Joe Wicks, The Body Coach, Absolute Beginner HIIT Workout published 26/2/2017 had 1.7 million views when accessed 15/8/19
    • Training programming and prescription. Brukner & Khan's Clinical Sports Medicine: Injuries, Volume 1, 5e. 2017. https://csm.mhmedical.com/content.aspx?sectionid=168689943&bookid=1970&jumpsectionid=168689964&Resultclick=2
    • High-intensity interval training. American College of Sports Medicine. 2014. https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2
    • Hegde SM and Solomon SD. Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Curr Hypertens Rep 2015; 17(10):77. doi: 10.1007/s11906-015-0588-3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624627/