Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workout Plans

HIIT Workout You Can Do With A Chair or Your Own Bodyweight

Want a great way to get and stay fit with little or no equipment? Give these routines a try.

Matthew Magnante

Written by Matthew Magnante

Last Updated onApril 9, 2020

Hiit Workout

Bodyweight, Chair HIIT Workout

Many of us are limited only to using items we have around the house or our own bodyweights to stay fit. Gyms are closed down (unless you’re lucky enough to access to one), and most people aren’t fortunate enough to have a full gym setup at home. 

But don’t fret, there are countless ways to train without either one of these which involves more than your basic home exercises. And so far, we’ve provided several, effective at-home routines, some courtesy of leading fitness experts and others based on common training knowledge. But today, we have a few more workouts for you that are HIIT (high-intensity interval training) style courtesy of former NFL safety Omar Bolden and top fitness coach Charlee Atkins (Le Sweat). 

First up, the workout that Bolden posted on Instagram a few weeks ago. All you need a sturdy chair and a surface that’ll prevent it from moving during the workout. It may be simple but easy it’s not! Check out the workout below.

Workout details…

So for this workout, you’ll do each exercise as prescribed below. Then you’ll repeat it 5 times.

  • Chair Dips 30/30 sec ea leg
  • Seated Squat Jumps x 45 sec-15 sec off
  • Plank Jack Mtn Climbers x 45 sec-15 sec off
  • Alt Pop Squat to Jumping Jacks x 45 sec-15 sec off
  • Repeat 5xs

Scroll through to see all training clips…

View this post on Instagram

A post shared by O (@omar.bolden)

Read: 10 Best Bodyweight Back Exercises For A Yoked Posterior Chain

Now to the 30-minute bodyweight-only workout posted by Charlee Atkins (C.S.C.S) just a week ago. 

Workout details… 

Do each exercise for 40 seconds and rest for 20 seconds. Do 6 rounds in total. The exercises are listed according to the same order shown in the Instagram clips. 

Exercises:

  • 1.5 Squat + Jump
  • Plank + Arm Extension
  • Bounds
  • Runner’s Lunge + Rotation
  • Lunge Matrix

Scroll through to see all training clips…

View this post on Instagram

A post shared by Charlee Atkins, CSCS (@charleeatkins)

Important training tips

Here are some essential tips for anyone considering doing these HIIT workouts.

Avoid HIIT if you’re a beginner

Those new to training should avoid high-intensity interval training. The reason being is that the impact and quick movements on the joints can be dangerous if you’re not used to doing similar activities. Not to mention, it’ll get your heart rate up very quickly which can result in an unpleasant experience, especially with prolonged activity. 

Work your way up by going for a brisk walk regularly, doing or by doing slow, low-impact activities. Then you can implement small jumps, etc. Practice bodyweight exercises and learn how your joints should move to ensure you prevent injuries the best you can. This is especially important for those carrying extra weight and who are susceptible to injuries. 

Do what you can

It’s understandable that you’d want to keep up with any workout. But there’s no need to compromise proper form or risk an injury by trying to match the pace and/or the entire workout if you’re simply not able to. Do what you can and take rest breaks if needed. 

Work on slowly improving your performance session after session until you’re proficient which can take time so be patient. 

Make sure to fuel up

It’s always recommended to eat a nutritious meal before engaging in HIIT. Something with protein and a complex carb source will ensure you can sustain a productive level of energy throughout the workout. Carbohydrates are the only macronutrient that can break down quickly enough to sustain this type of activity. (1)

However, you can still do HIIT while following a keto diet as fat is used to fuel your sessions. Also, don’t forget to stay adequately hydrated by drinking water before, a little during the workout and more afterward. 

Frequently Asked Questions (FAQs)

What is HIIT (high-intensity interval training)?

HIIT is a form of physical activity that consists of doing short bouts of high-intensity movement followed by a short rest period.

HIIT is effective for burning calories, improving your cardiovascular physical, plus building muscle and strength.

Is HIIT safe for everyone?

Absolutely not. If you have weak joints, an injury, or are not used to doing activities that gets your heart rate up for extended periods, then you should avoid HIIT and work on less intense movements/activities.

You can definitely work your way up to it but it still isn’t for everyone.

Can you lose a lot of weight with HIIT?

HIIT is very effective for weight loss. In fact, research shows that it increases aerobic and anaerobic fitness while also bringing about skeletal muscle adaptations that are oxidative and glycolytic. (2)

Therefore, it is very effective for shedding lbs and improving insulin sensitivity.

How often can I do HIIT?

You can do HIIT based on your level of training experience. If you’re a beginner, do it twice per week and for those more advanced, 4 times per week should be sufficient.

But it really also depends on how hard you’re training each session, your recovery, age, diet, sleep, and other factors too.

 

Wrapping Up

Now it’s time to try these HIIT workouts in the comfort of your own home. Both are very effective and all you need is a chair or your own body weight to get your heart rate up, condition your muscles, and build strength. You can do HIIT a few times per week safely but listen to your body and rest/recover when needed. 

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Workout Plans Workouts
Previous Post

Dexter Jackson Shares Another Of His Best Bodybuilding Diet Recipes

Next Post

CrossFit Athlete Chris Spealler Recovering After Covid-19 Diagnosis

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related

Charles Atlas Workout Program

Charles Atlas Workout and Diet Program

Charles Atlas, born Angelo Siciliano, was an Italian-born American bodybuilder. He was arguably the most popular bodybuilder of his era....

Jacobs Ladder Guide

Jacobs Ladder Exercise Guide: Workouts, How To, Benefits, and Muscles Worked

Jacobs Ladder is a low-impact, high-intensity interval training cardio equipment. Elite athletes can use it for conditioning, and people dealing...

Mesomorph Workout Diet Program

The Best Mesomorph Workout & Diet Program

A few months into training, you realize that the muscle-building process works differently for everyone. Some build muscles effortlessly, and...

Male Model Workout Diet Plan

12-Week Male Model Workout & Diet Plan

A growing number of people are joining gyms and switching to balanced diets. Although bodybuilders call the iron jungle home,...

4 Week Gym Routine Beginners

4-Week Gym Routine For Beginners

Who do you think loves Christmas and New Year the most? Gym owners. If you think clubs, restaurants, or hotels...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Zack Khan Alleges 2022 Mr. Olympia Judges Mistreated Big Ramy Due to Social Media

60-yo Dorian Yates Reveals ‘Excellent’ Health Results, with a Biological Age of 30-39

The Complete Guide to Building Muscle for Women

Charles Atlas Workout and Diet Program

2023 Britain’s Strongest Man Results — Adam Bishop Victorious

Rich Gaspari Takes Aim at Open Bodybuilders: They Are ‘Depending on Drugs More Than Training’

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.