Fit Tip: Chest, Arms & Abs HIIT Home Workout

Posted On Nov 20, 2020 By Lisa Traugott

A man performing a plank
Exercise Sets Reps Rest
Tabata Push Ups 1 4 minutes *10 seconds
Flutter Kicks 3 1 minute 1 minute
Tabata Lateral Band Raise 1 4 minutes *10 seconds
Flutter Kicks 3 1 minute 1 minute
Tabata Pyramid Push Ups 1 4 minutes *10 seconds
Flutter Kicks 3 1 minute 1 minute
Tabata Bicep Curls 1 4 minutes *10 seconds

Has this November been harder than normal? I’ve been reading lots of posts lately about people losing their fitness motivation, and I totally get it. When the pandemic first started it was spring and taking a jog outside was the 30 minutes of socially distanced escape that people looked forward to. It also helped that the weather was warm and sunlight filled the skies. But now, that it’s dark and cold it’s gym openings are spotty at best due to covid-19, I thought you might like a good home workout that is only 20 minutes but delivers quite a kick!

Tabata is a training technique that uses high intensity training with minimal rest periods in a four minute duration. But let me assure you: it will be the longest four minutes you ever spent! If you haven't heard of this, the name comes from Izumi Tabata as part of a Japanese Olympics team training.

Basically you do 20 seconds of high intensity exercise followed by 10 seconds of rest and then repeat this for cycle for four minutes.

  • 0-20 seconds: Lift
  • 21-30 seconds: Rest
  • 31-50 seconds: Lift
  • 51-60 seconds: Rest

Repeat until you reach 4 minutes.

Tabata protocol can be used on any exercise and the bonus to using it is that it burns fat up to 24 hours after doing the workout due to the post-exercise oxygen consumption process. Personally, I like any exercise that that keeps burning calories hours after I’ve left the gym.

I threw in some cardio ab exercises too, since most of my clients are hyper focused on keeping their core tight.

When you are choosing your dumbbells and band resistance remember to make sure they are at a weight where you can maintain proper form. Tabatas are designed to fatigue your body, so you may want to consider going a little lighter than you typically would.

Finish the year strong!

A man resting after a hiit workout

Push Ups

  • Start in a plank position, with your hands on the ground directly under your shoulders
  • Suck in your stomach and squeeze your glutes.
  • Keeping your pelvis is a neutral position, slowly lower your body toward the ground by bending your elbows and pinching back your shoulder blades.
  • Push back up to start position by straightening your arms.

Pyramid Push Ups

  • From a regular push up position, move your hands to form a triangle on the floor (with your thumbs and forefingers touching).
  • Your hands should be centered between your shoulders and your nose.
  • Lower yourself until you’re a few inches above your hands and pause for 2 seconds.
  • Return to the starting position and repeat.

Flutter Kicks

  • Lie on your back with your arms down on the mat by your sides for balance.
  • Lift your legs slightly off the ground, and kick them up and down.
  • Modification: For a more advanced movement, lift your head and shoulders off the ground as you do the kicks to activate both upper and lower ab muscles.

Lateral Band Raise

  • Grab an exercise band and stand with your feet shoulder-width apart
  • Hold one end of the band with your right hand at your side with your elbow slightly bent, and step on the other end of the band with your left foot.
  • Raise your right arm straight up to the side until it’s in line with your shoulders, then lower it slowly. Repeat.
  • After completing all reps, hold an end of the band under your right foot and extend the band with your left hand.

Biceps curls

  • Grab a pair of dumbbells and let them hang down your sides, with palms face forward.
  • Bend your elbows and curl the dumbbells up towards your shoulders. Do not swing during this movement.
  • Pause at the top, then slowly bring your arms back down to the start position.

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Fit Tip: No-Equipment HIIT Workout

A man performing mountain climbers indoors.