If your schedule is always packed and you just can’t find the time to squeeze in several gym sessions a week, high intensity interval training (HIIT) is a total game-changer. Fast, effective, and space-efficient, this training style will help you burn calories, build strength, and improve your energy levels whenever it fits your day.
Staple HIIT Bench Exercises
Dumbbell Lunges
Holding a Hex Dumbbell in each hand at your sides, step forward into a lunge, lowering your back knee to lightly touch the floor. Push through your front foot to stand up fully before repeating on the opposite side. Make sure to keep your chest upright and your core engaged throughout the full movement.
Single Kettlebell Step Ups
Holding an Adjustable Kettlebell in your left hand. Drive through your right foot to step onto the bench, bringing the other foot onto the platform as well. Make sure your hips are fully extended before you step down again. Switch sides after a designated number of reps.
Studio Barbell Bench Press
Sit on the end of a weight bench, holding a studio barbell with a shoulder width grip. Lay back, pressing your shoulders back and down into the bench pad. Lower the bar down to your sternum in a controlled movement. Your elbow should sit at a 45-degree angle. Press the bar back up until your arms are extended – but not locked out. If you’re performing this with heavy weights, make sure you have a spotter, or check out our squat and bench press home gym packages that let you weight train safely at home.
Resistance Tube Bent Over Rows
Step on the middle of the tube with both feet and hold the handles with your palms facing inwards. Hinge at the hips and let your arms extend towards the floor. While keeping your back straight and your elbows tucked in, pull the handles towards the bottom of your ribcage. Slowly return to the start for your next rep.
Home HIIT Workout
• Dumbbell lunges - 40 seconds of work / 20 seconds of rest
• Single kettlebell step ups - 40 seconds of work / 20 seconds of rest
• Studio barbell bench press - 40 seconds of work / 20 seconds of rest
• Resistance tube bent-over rows - 40 seconds of work / 20 seconds of rest
• Rest two minutes, then repeat the circuit 2-3 times.
With just a few pieces of equipment, you can create endless HIIT workouts. To make life even simpler, you can now buy everything you need for this workout in one package. Catering to all your fitness needs, the Mirafit Studio HIIT Bench doesn’t just offer a full workout experience, it also serves as a storage solution to keep your workout space clean, tidy, and safe. All that’s left to focus on now is hitting your exercises and enjoying your progress!
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Tags: Equipment > Benches ; Exercise Type > Strength ; Misc > Workout
