Andries Lodder biokineticist in Fourways
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Home-style HIIT workout.

Posted on April 6th, 2021 by Andries Lodder

By Sean Pickup

“These workouts are designed for individuals that are currently physically active and not for those who are inexperienced in these kind of high intensity exercises. If you are at risk, it is advisable to get clearance from your doctor before engaging in these types of high intensity workouts.”

Bored of always doing the same form of exercise? Don’t feel like going for that early morning lonely run? Why not try something new? Why not try some high intensity cross training?

High intensity cross training is a form of strength and conditioning exercise which is made up of many different functional movements performed at high intensities.

The good news is that you don’t have to join a local gym in order to do these kinds of workouts. You can do it from the comfort of your own home. All you need are every day items lying around your house like a broomstick, water bottles and some sort of chair. Most at home cross training workouts don’t require any kind of equipment at all and instead rely completely on bodyweight movements.

The basic theory behind the workouts done at home is using standard functional movements you would see in the gym like squats, lunges or shoulder press, and doing them at a much higher intensity. Although the weights are light, the high repetitions make the workouts just as difficult.

High intensity cross training workouts are usually prescribed as a lot of exercises performed one after the other and then repeated for a certain number of sets. Some examples of at home workouts are as follows:

Workout 1:

7 Rounds:

7 Burpees
7 Air Squats
7 Push ups
7 Jumping Lunges
7 Crunches

Workout 2:
100 Mountain Climbers
90 Air Squats
80 Jumping Jacks
70 Chair Dips
60 Static Lunges
50 Broom Squat Shoulder Press
40 Russian Twists
30 Push ups
20 Crunches
10 Burpees

Workout 3:

Three 7-Minute AMRAP (As Many Reps As Possible)


Push Ups x10
Squat Jumps x15
Crunches x20


Shoulder Taps x20
Mountain Climbers x20
Static Lunges x20


Burpees x10
Bag/Bottle Swings x10
Up Up Down Downs x20

Rest for 2 minutes before starting the next round.

Try and do any of these workouts 2-3 times a week and focus on keeping your form correct in order to avoid injury. Focus on starting slowly and progressing as you feel stronger. As you get fitter, the more you will be able to do, so don’t beat yourself up for not finishing a workout.

For help with injuries attained from high intensity cross training or any guidance on form correction, please do not hesitate to contact us.


This entry was posted on Tuesday, April 6th, 2021 at 3:05 pm and is filed under In Session. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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