Hockey Player Savita Punia Shares Best HIIT Workouts to Do at Home

These exercises suggested by the Indian Women’s Hockey team’s goalkeeper burn the most calories, strengthen the core and build endurance.

09 July, 2020
Hockey Player Savita Punia Shares Best HIIT Workouts to Do at Home

Laziness is the biggest villain in your life! You know it, but indolence isn’t easy to shun. You are not the kinds who fancy breaking into a sweat in the morning. The warm cuppa, relaxing music and some screen time for browsing news portals is more you. And evenings are meant for Netflix and chill, after a long day of work from home. But then you also can’t make peace with the unseemly bulge that stares at you in the mirror, every time you put on the bodycon dress or the body-hugging skirts. Your brain tells you…it’s time to hit the motivation button and move that body out of inertia. And the good news is, it’s not as difficult as you thought. National Women Hockey Team Goalkeeper Savita Punia, who has been working out at home in Sirsa, Haryana, to stay fit and agile, shares easy yet effective workouts to get you into shape in no time.

“At home, I usually focus on my core and strengthening exercises to make sure I am able to maintain my fitness. Each person has different fitness requirement but there are three basic core exercises--planks, burpees and push-ups--that I strongly recommend to build strength and endurance,” says Savita. 

Savita Punia

Savita Punia

However, if your packed routine leaves you with no time to exercise, high intensity interval training (HIIT) is what you need to try to get into shape. HIIT is used to define a broad spectrum of workouts that involve short periods of intense exercise alternated with recovery periods. HIIT is known to give maximal benefits in minimal time. For instance, just a 30-minute HIIT workout in a day is enough to shred the stubborn bulges.

savita

Savita doing a push-up at home

“The best HIIT workout that I really like is the one, where we have to complete 5 sets of jump squats, push-ups and burpees with only 5 seconds' break in between the sets. I usually do 8 reps each of jump squats, then push-ups and lastly burpees, and then take 5 seconds' rest before starting the next set. I think it really works your core and builds your strength, mobility and endurance,” says Savita.

So this is what you need to do:

Jump Squats: they work on your glutes, legs and Lower abs.

Push-ups: they work on triceps, pectoral muscles and shoulders. They are effective in building upper body strength.

Burpees: they work your arms, back, chest, core, glutes and legs. And burpees also spike your heart rate and accelerate fat burning.  

Once you complete the circuit, take 5 seconds break in between the sets. Do 5 sets of the circuit. 

Savita stresses, “You need to balance out your diet, workouts and recovery well. It is best to try out different exercises then choose your own routine. It can be a long process sometimes to understand what really suits your body. But it is important to listen to your body and read the signs to make sure you are not exerting too much.”

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