Not only do intense workouts burn lots of calories, but they also help build mental strength. Gaining mental strength is vital if you want to stay fit. It will make you exercise even when you’re feeling demotivated.
It took me 14 minutes to complete this intense workout. I’m betting it’ll take you the same amount of time if you don’t take long rests.
The workout has 10 different exercises. Do 10 reps for each exercise nonstop. That will total to 100 reps. Then rest for 60 seconds and repeat the cycle two more times. That will total to 300 reps.
If you’re out of shape, do this workout once a week. Stick to easier workouts for the rest of the week. But you can do it every day if you want to transform your body fast.
Perform each exercise with lots of intensity and maintain proper form.
Do the workout with me and don’t stop even if you feel tired. Push yourself to the limit.
The 300 Rep HIIT Home Workout
Here are the exercises in the routine:
- Mountain climbers
- Alternating Lunges
- Hand walkouts
- Lying leg thrusts
- Burpee stand up
- Half jacks
- In and Out squats
- Glute bridges
- Crunch reaches
- Push-ups with alternating leg raise
Do 10 reps for each exercise and then move on to the next exercise without resting. Once you complete 100 reps, rest for 60 seconds. Do another 100 reps, rest for 60 seconds. And then do the final set.
Below are instructions on how to get the most out of each exercise.
This exercise activates your core, arm, and leg muscles. Do it as fast as possible. Remember to tap your foot on the floor every time you tuck your knee in.
Keep your ab muscles tight throughout in order to prevent your hips from bouncing up and down.
This lower body exercise builds your butt and leg muscles. Make sure your strides are long enough to allow your front knee to bend at 90 degrees when you lunge forward.
If you’re a regular reader, you know that this is one of my favorite exercises. It offers a full body workout and it mainly activates the arm, shoulder, and ab muscles.
Keep your ab muscles tight to prevent the hips from sinking.
Lying Leg Thrusts
This is one of the best ab exercises you’ll ever do. It activates your lower ab muscles without putting lots of pressure on your lower back.
Raise your hips very high and then lower them slowly in order to activate your ab muscles.
Burpee Stand Up
If burpees terrify you, let me reassure you that this variation is very doable. It doesn’t involve jumping or push-ups. Simply get in the plank position, tuck both feet toward your chest and then stand up.
Burpee stand-ups are a full body exercise, which mainly activates arm, ab, shoulder, and leg muscles.
Half jacks are a cooldown exercise in this workout. They will allow you to catch a breath while activating your shoulder and leg muscles.
In and Out Squats
This variation adds fun to squats. It will activate your quads, hamstrings, and glutes. If you find in and out squats challenging, do the regular squats.
Glute bridges are one of the best exercises you can ever do. They build your butt muscles and activate lower back muscles. In fact, physical therapists recommend them for easing lower back pain.
Crunch reaches will activate your ab muscles. Raise your arms and upper back as high as possible. And control your motion as you lower your upper back down to starting position.
Push-ups with Alternating Leg Raises
Regular push-ups can get boring, that’s why you need to try different variations. Not only will raising your legs make push-ups fun, but it will also offer greater core activation.
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