December 28, 2020, 4:12 pm | Read time: 4 minutes

This high-intensity interval training for home by Crossfit pro Hendrik Senf follows the HIIT method (High Intensity Interval Training) with one goal: to achieve a high training effect through extremely high exertion in the shortest possible time. Endurance and strength benefit, and many calories are burned. This is a good alternative, especially for experienced athletes—beginners should approach it cautiously. For both groups, the workout is an optimal opportunity to train both mental and physical endurance.

How is the HIIT Workout for Home Structured?

Sixty seconds of high intensity are followed by 30 seconds of rest—this rhythm should be maintained over several rounds. In each round, the same output should be generated, meaning you should achieve roughly the same number of repetitions. If the number steadily decreases, you started too ambitiously. You should therefore estimate beforehand how many repetitions you can consistently maintain.

The workout is completed using only your body weight and lasts between 40 and 45 minutes. Due to the high exertion, it’s advisable to check your heart rate with a monitor.

A warm-up is essential for interval training at this level: It warms up the body, improves body awareness, and prepares for the subsequent intensity. The cool down can be designed and extended as desired.

Also interesting: No effect despite exercise—this is the most common mistake in training

Tip from Hendrik Senf

Hendrik Senf recommends that anyone not overly familiar with the exercises first watch his execution in the video at their leisure and learn through imitation. For more background knowledge on the individual exercises, we have linked some tutorials. And now, let’s get started!

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The HIIT Workout for Home with Crossfit Pro Hendrik Senf

Part 1: Warm-up (3 Rounds)

• 10 Reverse Lunges per side: Lunges backward, from round 2 in the jumping variant
• 10 Hollow Rocks: Stretch legs at a shallow angle, tense abdominal muscles, and rock back and forth in this position.
• 5 Burpees

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Part 2: Interval Crossfit Workout (14 or 20 Rounds)

The following exercises are performed actively for one minute each; each exertion is followed by 30 seconds of rest. Intervals 1 and 2 alternate. Beginners should complete the entire sequence 14 times, while advanced athletes should do 20 rounds.

Interval 1

• 10 Burpees and fill the minute if necessary with Mountain Climbers

Interval 2 (10 Repetitions)

• 1 Squat and 2 Jumping Lunges. Then fill the minute with V-Ups. In this exercise, the extended legs are brought together with the hands over the abdomen. Since this may be too strenuous for most, you can bend the knees—or, even easier, do crunches.

For those who find this combination too easy, swap Interval 1 for 6 Devil Presses (a burpee where a weight is additionally brought over the head and then set down during the upward movement) and for the rest of the minute: Goblet Thruster, a squat variant where a weight is first held in front of the body and then over the head.

Part 3: Cool Down

Stretch as needed. But Hendrik Senf recommends this exercise: sit between your feet and lean back as far as possible; stay in this position for one minute.

More Home Workouts from FITBOOK

This interval training is part of a home workout series with Hendrik Senf. The other parts—as well as additional exclusive workouts with, for example, ballerina Louisa Paterson, athletic trainer Egidijus Pranckus, and personal trainer Micha Østergaard—can be found here.

About the Person: The Berliner Hendrik Senf (24) discovered Crossfit for himself six years ago during a student exchange in the U.S. after judo and table tennis. Today, he is one of Germany’s top fitness athletes. His regular training week consists of ten sessions of 1.5 or 3.5 hours each. FITBOOK has also accompanied him during training.