20-MINUTE HIIT WORKOUT AT HOME FOR GREAT FITNESS AFTER 35

Great fitness or losing weight after 35 is definitely more challenging than simple weight-loss or staying fit at the age of 25. After you hit 30 it is important to do the right exercises along with making good meal choices. HIIT training is an important workout you should start doing if you want to have a successful weight-loss and also lose stubborn belly fat. Today I would like to introduce my 20-minute HIIT workout at home that I do twice a week in order to stay fit as a 35-year-old woman. I know that you might be having an issue trying to get fit over the age of 30.

Trust me I was in a similar situation 2 years ago.

However, if you manage to do this 20-MINUTE HIIT workout at home twice a week it would be a major support for a successful weight-loss. It is a great time to start doing this at home during the quarantine.

Since I am an ACE Certified Professional your safety is extremely important to me. If you have or have had any health issues, operations, or injuries, it is especially important to consult with your doctor and make sure all of these workouts are safe for you to do.

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GENERAL RULES

Before we get into the basics of this HIIT training please make sure you do a dynamic warm-up before these exercises.

Afterwards, please note the following rules before you start:

First of all, make sure you warm up properly.
Each exercise you do will last for 30 seconds.
Between exercises, there is a 10-second break.
Since the dynamic warm-up already has some intense routines for 10 days you will repeat the set only one more time.
Take a 2-minute break between sets.
After 10 days you repeat the set twice.

THE EXERCISES

JOGGING IN PLACE

Find a comfortable spot and make sure you lift your knees in cyclical motion for 30 seconds.

HIGH KNEES

The high knee is a high-intensity cardiovascular exercise that activates your hamstrings, calves, and quadriceps.

Your knees are supposed to come up to your hipline. The best way to do that is to keep your hands in line with your hip and make sure your knees reach your hands.

JUMPING JACK

There is no cardio workout without jumping jacks for me. Jumping jacks is honestly a great routine to include in a HIIT training because it activates your full body.

Standing with your legs together, a slight bend in knees, and hands next to your body.
Keeping the knees bent, bring your arms and legs to the sides with a jump.
Arms should come above the head and legs should be wider apart from each other than shoulders.
Then bring your arms and legs back to your sides with a jump to return to the start.

JUMP SQUATS

Jump Squat is not only a great cardio routine but it also mimics the activities of daily living. Therefore it is an important functional fitness exercise. As a result of its health benefits, I would never miss jump squat from cardio, HIIT, or TABATA circuit training.

HOW TO DO THIS EXERCISE?

Stand with your feet hip-width distance apart.
Perform a normal squat, make sure you keep a tall spine by opening your shoulders and maintain a braced core.
As your hip sinks just below the knees, push your heels to the floor by jumping as high as you can and land softly on your feet.

LUNGES WITH FRONT KICKS

The lunge is another essential functional fitness exercise that should be part of your workout routine. The right posture is very important just as in the case of the jump squats.

Open your chest and keep your core braced.
As you deepen down in the lunge make sure that your thigh is parallel to the ground but don’t let your knees touch the ground
As you come back with your back leg do a front kick with it.

BURPEES

The reason why “burpees” is an exercise I would never miss is that it has diverse benefits. It activates all the major muscles and it is a very intense cardio routine.

The way I like to do it is as follows:

From a standing position move into a squat position and place your hands to the floor in front of you.
Kick your feet back into a high plank position.
Immediately return your feet into a squat position
With a jump return to the standing position

MOUNTAIN CLIMBER

Mountain Climber is a great cardio routine to strenghten your core. If you are trying to get rid of belly fat I would definitely incorporate this routine.

HOW DO YOU DO THIS EXERCISE?

From a high plank position quickly bring your knee all the way to your elbow and return.
Then simultaneously move your other knee to your elbow on the same side and return.

PLANK UPS

Since upper body pushing movements are included in the 5 primary exercises you should be doing for global health and fitness, plank ups are a great way to do that.

Start in a high plank position with the hands under the shoulders and the legs extended behind.
Keep your glute and core muscles engaged.
Lower down to the forearms, one elbow at a time.

TRICEP DIPS

The tricep dip exercise targets your shoulders and triceps and you don’t need any equipment to do it.

Your hands and your feet are shoulder-width apart on the ground.
Move your hip off the ground by straightening your arms, but keeping a little bend in your elbows.
Then slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.

BICYCLE CRUNCHES

There are two reasons why I include bicycle crunches as the last exercise of my 20-minute HIIT workout at home:

1. It is a great way to lose abdominal fat

2. It is a rotational movement that plays a part in the activities of daily living.

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Keep your hands behind your head, open your chest and keep your chin away from your neck
Then bring your knees in towards your chest and lift your shoulder blades on the opposite side off the ground without pulling your neck.
Repeat the movement on the opposite side.

Before you start working out, make sure you are wearing proper Training Shoes. For this purpose the 5-minute cooldown session for proper muscle-recovery.

Enjoy your workout,

Eszter

Putting together alone an effective workout might be a challenge especially with a stressful and time-consuming job or business. Click on the image below to register for my free webinar about losing weight with a sedentary job!

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