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Full Body Workouts, Home Workouts

8-Minute HIIT Standing Workout to Make You Sweat (No Equipment)

Is it virtually impossible for you to exercise consistently for more than a few weeks? You probably think that the problem is your lack of motivation or self-discipline.

Well, your workouts may be the real problem. You see, it’s difficult for anyone to do long boring workouts consistently when they’ve been sedentary most of their lives.

It’s always advisable to ease into fitness by doing short workouts. I would bet you can push yourself to do an 8-minute workout even when you’re feeling lazy.

Short intense workouts surprisingly offer better results than long boring workouts. Today’s workout will tone your muscles and burn stubborn fat.

Be keen to perform each exercise properly. Watch the demonstrations below the video if you don’t know how to perform any of the exercises in the routine.

8-Minute Standing HIIT Workout

If you want to tone burn fat and tone your muscles, this HIIT standing workout will offer better results than long boring workouts #HIIT #standing #workout #focusfitness

Seal Jacks

Doing this exercise at the start of your workout will warm up your entire body and lower the risk of injuries. When done for longer, seal jacks can boost your cardiovascular endurance and burn calories.

Perform this move fast and land on the balls of your feet. You can hold light dumbbells to make the exercise more challenging.

How to do Seal Jacks

Side-to-Side Lunges

You and I know that lunges are one of the best lower body exercises. They target the hamstrings, quads, glutes, and calves.

Unfortunately, side lunges have a narrower range of motion compared to regular lunges. However, they stretch the inner thigh muscles.

Try to lower your hips until your thighs are parallel to the floor on each rep.

How to do Side-to-Side Sumo Lunges

 

Runner’s Lunge

I can’t think of a better exercise for improving your balance than this one. But it may be a bit challenging if you’re a beginner.

If that’s the case, keep your foot low when you extend it backwards. Then you can raise it higher as you gain balance.

How to do Runners Lunge

Alternating Lunges

Alternating lunges are quite simple but you should avoid the common mistake of leaning forward as you lunge – keep your torso upright.

Additionally, keep your neck in its neutral position – avoid looking down. And make sure both knees are bent at 90 degrees when you lunge.

How to do alternating lunges

Jump Squats

Many people dread this exercise because it quite challenging and it leaves the legs burning. But I’d advice you do it regularly because of its fat-burning abilities.

Just make sure you keep your back straight as you squat and jump high on each rep. Look forward all the time and keep the feet shoulder-width apart.

How to do Jump squats

Step Back Knee Drives

This exercise is fun and easy to learn. Simply step back and then raise your knee high as you step forward. Step back again and repeat the movement.

This exercise will engage your abs and leg muscles. Tighten your abs as you lift your knee.

How to Do Step Back Jacks with Knee Tuck

Narrow Squat to Knee Drive

Narrow squats are more challenging than regular squats because they require more balance.

Simply squat and then raise one knee high. In the next rep, raise the opposite knee and keep alternating. Keep your back straight and make sure the knees don’t extend past the toes as you squat.

Narrow Squat to Knee Drive

 

Wall Sit

Wall sits are one of the best isometric exercises you can do. They mainly target the quads.

When holding the wall sit, keep your thighs parallel to the floor and make sure the knees are bent at 90 degrees. Avoid placing your hands on the thighs – keep them hanging.

How to do Wall Sits gif

Frankly, you can transform your body while exercising for less than 10 minutes at home. However, you must do intense fat-burning workouts.

Well, our home workout sequence has fat-burning workouts that can transform your body in as little as 7 days.

Join our fat-blasting workout sequence today!

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