A Sample Home Workout For Women And Men

While many of our posts here at the Granite Fitness Blog are aimed at ordinary folk who are wishing to lose weight or get healthier, today’s blog post is a little different and is for those of you who are looking to kick things up a notch. Those of you who have followed our blog for a while will have noticed us mentioning High Intensity Interval Training (HIIT) in passing.

Briefly, High Intensity Interval Training (HIIT) is a more advanced form of training where you alternate short bursts of intense movements interspersed with longer periods of low intensity movements. Today’s post is from our special guest blogger – Mr Charles Rapp, who is a well-respected expert in this form of exercise and Director of the HIIT Play Book. Charles has kindly allowed us to share this workout with our fan base, which was taken from the HIIT Play Book. Here goes:

“Home Workout For Men and Women

Time To Complete Entire Workout – 50 minutes

Break Your Normal Routine

Home Workout For Men and Women. Mixing and matching home workouts can allow you to achieve a total body workout and help you avoid going through the motions while letting your exercises become more routine instead of intense and challenging.

Last weekend, I avoided what felt like another routine workout by mixing my push-up challenge with one of my tabata workouts.

I also decided to add an exercise to the tail end of my session to help make it a complete, full body training session.

Great For Both Men and Women

Not only is the workout convenient because it requires no equipment (although equipment is optional), but it is suitable for both men and women. The push-up challenge is for anyone who can perform a basic push-up and the tabata set allows you to go at your own pace and modifications are possible, if necessary.

If the final set of up-down squats is too extreme for you, simply pick another exercise (ex: mountain climbers) to perform in place of it.

Take a look at my step-by-step list below to see exactly what I did:

Push-Up Challenge

Step 1: Do as many regular push-ups as you can until your arms won’t allow you to push your body back up anymore.

Step 2: Rest for approximately 2 minutes.

Step 3: Perform 1 ½ times the amount of push-ups you did in step 1.

Example: Let’s say in step 1 you completed 70 push-ups. For step 3 you will perform 105 push-ups without dropping down to your knees or quitting.

Tabata Workout – Abs

*Can perform with medicine ball

20 seconds – V-ups*

10 seconds – Rest

20 seconds – Russian twist*

10 seconds – Rest

20 seconds – V-ups*

10 seconds – Rest

20 seconds Russian twist*


Up-Down Squats x 20 (Medicine ball is optional)

Begin by standing straight up.

Drop down to your butt and lay all the way back while keeping your feet on the ground in a basic crunch position.

Bring the medicine ball back over your head.

Bring the medicine ball back up toward your stomach.

Use this momentum to pull your body back up and on to your feet.

Keep the medicine ball in front of your chest and squat down.


You have just completed 1 push-up challenge, 1 abdominal-focused tabata set and 1 set of 20 up-down squats.


Following the completion of your second and final round, do 1-3 minutes of planks and finish your workout off with a few minutes of jumping jacks.

Be sure to always stretch thoroughly and warm-up to get your blood flowing. Just because you are at home does not mean you should be skipping this part of your workout routine.

Elevation Training Mask 2.0

Elite athletes who train for different sports all around the world are using this elevation training mask to gain a competitive edge on their competition. I prefer using this mask during most of my HIIT workouts because it pushes my body into over drive and takes my workouts to a level that I used to never reach.


This article was originally published on this page as part of the HIIT Play Book. Don’t forget to check it out by clicking on the image below:


Also published on Medium.

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