High Intensity Home Workout - Week 1

No gym? No worries! Try these very quick workouts at home before you shower.


  • Full body, no gym workouts to do before you shower

  • A high intensity blast to keep in shape

  • Less than 10 mins time required

A High Intensity Fat Burning Workout

The #Workout

High Intensity Interval Training (HIIT) is very effective for fat burning and developing your cardiovascular system. This is week 1 of the Before Shower Workout #TheBSWorkout. Do 3 – 4 times a week.

Balance 30%
Strength 70%
Power 52%
Speed 43%
Overall 73%

Warm Up

A very quick stretch and running/jumping up and down on the spot for 90 seconds will do the trick. We’re going into body weight only exercises so you don’t need to do too much.

The Workout

Today’s workout will be focusing on the full body and here are the moves to be completed in order with no rest between them:

  • 30 x Jumping lunges
  • 20 x Press-Ups
  • 40 x Side Lunges
  • 40 x Ab Cycles
Rest for 1 min. Repeat 3 times. Below is the video of the workout on my Instagram page:
Repeat it as many times as you like if you’re not tired after the first three rounds. Just remember to keep your technique solid throughout all of the moves. Always keep your head up, abs tight and butt tensed wherever possible.