This full-body home workout is perfect for a small space

If you’re looking to shake up your home workout routine – this could be just the set you need.

This full-body workout will get every muscle group firing and boost your heart rate in the process.

The best news is that you only need a metre or so of floor space to get it done, so you can get your fitness fix on your lunch break without leaving your living room.

Hayley Madigan, who is an ambassador for Bulk Powders, has shared her simple HIIT workout that will elevate your fitness routine this weekend.

Ideally, grab some medium dumbbells to complete this, or use a couple of full bottles of water or tins of beans.

HIIT home workout

Complete the following in a circuit for 40 seconds of work with 20 seconds rest in between exercises. 

Compete 3-5 rounds through with 60-90 seconds of rest in between rounds. 

Dumbbell thrusters 

This movement involves a front rack squat (where you place the dumbbells on your shoulders and squat down) then, as you drive up and out of the squat, you push the dumbbells up into an overhead press.

Repeat, lowering the dumbbells back down onto your shoulders whilst dropping down into the squat. 

RDL into row 

This exercise involves a Romanian deadlift (RDL) where you start off standing tall and then by hinging at the hips you lower the dumbbells in front of you, whilst keeping a slight bent at the knees.

From here, you set your shoulder blades down and back and row the dumbbells up into a bent over row.

Keep the elbows tight to the waist and neck and back in line. 

Sumo squat into upright row

Starting with a wide sumo stance, and placing the dumbbells in front of you, slowly squat down into a sumo squat.

As you drive up and out of the squat, you pull the dumbbells up into an upright row position in line with your chest.

Slowly lower the dumbbells back down and repeat the squat. 

Bear crawl renegade row 

A slightly more advanced movement which involves core strength, balance, as well as your quads and back.

Start off in a bear crawl position where your knees are slightly off the ground and your spine and neck are in neutral.

Row one arm up and back, pulling the dumbbell up off the floor, whilst maintaining the bear crawl position and keeping the core tight.

Alternate each arm whilst engaging the abdominals and keeping your legs slightly off the ground. 

Lunge with twist 

Holding one dumbbell at waist height, lunge down by dropping your back knee towards the floor and sinking into your front heel – keep knees bent at 90 degrees.

From here, add an abdominal twist to the same side of your front foot – keeping your back straight and balance as still as possible – twist to the side whilst holding on the dumbbell still.

Step back to standing and swap legs and sides and repeat. 

Do you have any fitness tips to share? We want to hear from you.

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