How can we do a High Intensity Interval Training (HIIT) workout at home? – Body Goals

No matter how busy our lives get, we should always allot time to take care of our bodies. Working out is a great way to ensure that we are active and healthy. It plays a vital role in our lives. Not only does it benefit every part of our body and minds, but it also helps us keep a healthy weight and lower the risk of diseases. To get the most out of workout sessions, we must be certain that we are doing it right.

In this episode of Body Goals, let us join Dr. Crystal Roxas and Ms. Carla Piscoso in a HIIT workout that will target our whole body and burn calories. Here are 3 fun and intense HIIT Routines that will help us burn our calories and target our whole body, and help us achieve our #BodyGoals:

1. Good Morning to Curtsy Lunge (10 reps, 5 reps on each side)

This workout focuses on your lower body. To perform this exercise, place your hands on your hips. Then, soften your knees, bend, and stand. Don’t forget to engage your abs as you bend forward. Next, do a curtsy lunge. While making the lunges, lower your hips until your left thigh is nearly parallel to the floor. Keep in mind to keep your shoulder and hips square while doing this routine. 

2. Air Squat to Calf Raise (10 reps)

Another HIIT workout focusing on our lower bodies is the Air Squat to Calf Raise. To perform this exercise, stand with your hips width apart, toes and knees slightly pointing out or up to you. Then, squat down and lift the heels off the ground. As you do this routine, raise your heel until you are standing on your toes.

3. Push Up to Mountain Climber (5 reps)

This workout focuses on your upper body. To start this exercise, do one push up then, two knee drives. Keep your back straight and your hands should be shoulder-width apart. You can do this workout for three to five rounds at your own pace, your own time. 

Aside from the HIIT workout routines, Dr. Crystal Roxas also emphasized the importance of our meals. It would be a waste if we don’t have the proper nutrition. We must know what our body needs and the right food to take to be fueled for our next workouts. A great post-workout meal will speed up recovery and reduce muscle damage. 

Here is a delicious and healthy meal to prepare after an intense workout:

Grilled Chicken


  • 1 1/2 tablespoon lemon juice
  • 1/4 teaspoon dried thyme
  • 1 clove garlic
  • 1/4 cup olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh-ground black pepper
  • 4 bone-in chicken breasts (about 2 1/4 pounds)

How to prepare:

  1. Light the grill or heat the boiler. In a shallow dish, combine the lemon juice with the thyme, red pepper flakes, garlic, oil, salt, and black pepper. Coat the chicken with the mixture.
  2. Grill the chicken breasts over moderately high heat or boil the, for 8 to 10 minutes. Turn and cook until the chicken is just done. 

As the saying goes “We are what we eat.” Make sure to turn our diet into a lifestyle. After all, consistency is the key to achieving our body goals. 

For more fitness tips, watch more episodes of Body Goals or follow FamilyWise Asia on Facebook, Instagram, or visit our website.


Leave a Comment