--- title: "Holiday Fitness: Basic Workouts You Can Do At Home" description: High Intensity Interval Training (HIIT) exercise routines consist of short periods of high-intensity exercises followed by longer, measured rest periods. --- [Maya Stories ](https://www.maya.ph/maya) # [Holiday Fitness: Basic Workouts You Can Do At Home](https://www.maya.ph/maya/holiday-fitness-basic-workouts-can-home/) Written by [Chesca](https://www.maya.ph/maya/author/chesca) | 12/26/17 1:00 AM [High Intensity Interval Training (HIIT)](http://time.com/4098207/interval-training-hiit/) exercise routines consist of short periods of high-intensity exercises followed by longer, measured rest periods. These workouts typically last for 30 minutes and have become a popular alternative to gym workouts because they’re more time-efficient, can be done at home with minimal equipment, and offer a variety of health benefits including [extended post-workout calorie burn](https://www.builtlean.com/2011/06/29/afterburn-effect-of-exercise-qa-with-dr-christopher-scott-phd/) and [an overall increase of stamina](https://www.hustlerfitness.com/blogs/training/high-intensity-interval-training-hiit). Use the following formula to build your own home HIIT routine!   **1 ROUND (5 Minutes):** Exercise 1 (30 Seconds) >> Rest (30 Seconds) >> Exercise 2 (30 Seconds) >> Rest (30 Seconds) >> Exercise 3 (30 Seconds) >> Rest (30 Seconds) >> Exercise 4 (30 Seconds) >> Rest (30 Seconds) >> Exercise 5 (30 Seconds)>> Rest (30 Seconds)  Here are a few exercises to get you started on staying healthy this holiday season! Be sure to squeeze as many repetitions as possible within those 30 seconds. Have fun customizing your HIIT workout, from the number of rounds (anywhere between three and six) and variety of exercises, to the length of your rest time in between sets (from 30 to 60 seconds).  **LEGS** ***Curtsey Lunges***  Video courtesy of **3V Fitness** via Youtube This exercise is a fresh take on the original lunge, and is designed to tone your leg muscles. Be sure to [bend your knees at a 90-degree angle and tighten your core](https://www.fitnessmagazine.com/workout/express/hiit-moves-you-can-do-anywhere/) to get the most out of each repetition!  ***Mountain Climbers***   Video courtesy of **Howcast** via Youtube As long as your knees don’t touch the floor and your core is tight, you can do this exercise at a pace you’re comfortable with. Break out your yoga mat for extra cushioning for your palms and wrists.                             Photo courtesy of Lazada **[PROCARE #YMB-BL Yoga Mat 5mm with Bag (Black)](https://www.lazada.com.ph/procare-ymb-bl-yoga-mat-5mm-thick-with-bag-black-2437864.html?spm=a2o4l.category.0.0.2df98242CKae7l&ff=1&time=1513845385&sc=Ea8m)** On Sale at P495, Lazada  **ARMS** ***Tricep Dips***   Video courtesy of **Howcast** via Youtube For this exercise, all you need is a sturdy, stable surface like a bench, chair, or wooden table. Be sure to fully bend and extend your elbows and tighten your core with each repetition!  ***Weighted Jacks***  Video courtesy of **SPARC Athens** via Youtube [Keep your back straight and your feet shoulder-width apart](https://www.sportportactive.com/4-quick-easy-hiit-exercises-to-stay-in-shape/) while doing this exercise! Start with a medicine ball weight that you’re comfortable with (4 lbs is a good starting weight for beginners) and work yourself up to a heavier one as your fitness level increases.                                       Photo courtesy of Lazada **[FA Medicine Ball 4lbs (Grey/Purple)](https://www.lazada.com.ph/fa-medicine-ball-4lbs-greypurple-2435536.html?spm=a2o4l.searchlist.list.31.217857e3JZcuzA)** P1,099, Lazada  **BACK** ***Reverse Flys***  Video courtesy of **eHowFitness** via Youtube Focus on lifting your arms to shoulder height per repetition. Start with dumbbells you can comfortably lift, switching up the weight as the exercise becomes easier.  ***Dumbbell Rows***    Video courtesy of **Bowflex** via Youtube Be sure to keep your [core tight and your back straight](http://hiitburn.com/5-best-back-exercises/) while performing this exercise! The video above showcases multiple ways to modify the dumbbell row, so pick one the works best for you.                                                    Photo courtesy of Lazada **[Appliance Galore Fitbell Set 3 Pair NO-8000](https://www.lazada.com.ph/appliance-galore-fitbell-set-3-pair-no-8000-6434274.html?spm=a2o4l.search.0.0.62a18cc9wePXxt&ff=1&time=1513854805)** On Sale at P1,999, Lazada  **CORE** ***Ladder Hops*** Video courtesy of **Howcast** via Youtube This exercise is designed to target your core, but [can also tone your whole body](https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/no-gym-hiit-workout/?page=7) if done with the correct form. If you’re having trouble keeping fixed leaping distances, create visible guide lines on the floor of your workout space with tape!  ***Russian Twists*** \  Video courtesy of **POPSUGAR Fitness** via Youtube This is another exercise that uses the medicine ball. Keep your core tightened and your back straight while doing it! Focus on having proper side-to-side range of movement per repetition instead of increasing your speed.  **CHEST** ***Push-Ups*** Video courtesy of **Mastering Bodyweight Exercises** via Youtube The key to an effective push-up is proper form. Check out the video above to learn the common push-up mistakes and the ways you can modify your push-up according to your fitness level. Again, you can use a yoga mat to cushion your wrists and palms while doing this exercise.  ***Burpees*** Video courtesy of **XHIT Daily **via Youtube Once you’ve mastered the basic push-up, it’s time to move on to a more advanced version: the burpee. This extreme fat-burning exercise combines a squat thrust, push up, frog jump, and jump squat.    **Tip:** *Be sure to properly *[*warm up*](https://www.youtube.com/watch?v=iB0dJwAWdtQ)* and *[*cool down*](https://www.youtube.com/watch?v=RDsdplsAqK8)* before every HIIT session to avoid injuries! Consult with your physician before engaging in any exercise program to set personal guidelines and limitations for a safer workout.*   # **No PayMaya yet? ****Download the free app here:** [View full post](https://www.maya.ph/maya/holiday-fitness-basic-workouts-can-home/) ```json { "@context" : "http://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Chesca" }, "dateModified" : "2019-06-20T08:45:06.873Z", "datePublished" : "2017-12-26T01:00:00Z", "headline" : "Holiday Fitness: Basic Workouts You Can Do At Home", "image" : { "@type" : "ImageObject", "height" : 267, "url" : "https://cdn2.hubspot.net/hubfs/3055020/PayMaya%20Stories%20Images/2017/december/admin-ajax%20%286%29.jpg", "width" : 400 }, "mainEntityOfPage" : "https://www.maya.ph/maya/holiday-fitness-basic-workouts-can-home/", "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "height" : 60, "url" : "/hs/hsstatic/content_shared_assets/static-1.4092/img/default-amp-logo.png", "width" : 60 }, "name" : "Stories" } } ```