Stay Strong with our Oxyfit Home-Workout!

All it takes is motivation!

No matter what the reason, at-home workouts are super functional, equipment-free and adjustable to your style and fitness abilities.  

Here at Oxyfit NZ, we are a community of like-minded ambitious people who are connected through fitness. When you get your blood flowing and your body moving you release endorphins which have the ability to combat stress and make you feel alive! We want to provide you with supportive activewear that motivates you to feel good and energised while looking and feeling great.

Here is a really simple, effective and efficient bodyweight workout that you can do almost anywhere, these exercises will get your heart rate pulsing. All you need is some space, a timer and your own body. If you have available equipment incorporate it into the exercise, but make sure to focus on your form first.

Why HIIT, High-Intensity Interval Training (elevating the heart rate rapidly to burn fat in short amounts of time) increases the body’s demand for oxygen during training, this increases the amount of oxygen ur body wants during ur recovery. This process is known as EPOC, Excess post-exercise oxygen, which is the aftereffect of the oxygen shortage created during your training. In result, it can burn more fat and calories than a regular workout can help you to burn calories all day long!

A factor to consider when doing workouts is your choice of clothing, all materials and fabrics have different purposes and benefits. Make sure to wear clothing that is breathable and light. Allowing your body to move freely without restrictions to avoid overheating and irritations. Secondly Support, without supportive clothing you can increase your chances of injury or strain, make sure to invest in fitness wear that fits your body correctly and supports you were needed.

Warming up and cooling down is essential and a technique that shouldn’t be forgotten. This helps to prevent muscles soreness and injuries, along with preparing the body for your workout. We recommend 15 seconds each of the following exercises to warm you up, throw on your favourite tunes and get into it!

Warm-up:

 

Exercise

1

High Knees

2

Jumping Jacks

3

Hip Rotations (Like your doing the hula hoop)

4

Hip Thrusts

5

Shoulders on Floor Knees side to Side

6

Arm Circles

 

Great! Now, this is how we’re going to do it, grab a timer and set it to 35 seconds followed by 15 seconds rest, moving through all the exercises, with a 60-second rest between rounds. Repeat the workout 2 times round for a 10 minute hit workout!

Work out:

 

Exercise

Increase Difficulty

1

Lunges

Jumping Lunges

2

Squats

Jumping Squats

3

Burpees

Add in a Push-Up

4

Mountain Climbers

10x Mountain Climbers + 2 Push-Ups

5

Pushups

Clap Push-Ups

6

Hamstring Walkout

Add in 5 Hip Thrusts

7

High Knees

10x High Knees+ 2 Tuck Jumps

8

Surrenders

Add in a Jump

 

Still, have energy? Get that core burning with 3 rounds of this killer ab circuit. Find somewhere that you can lay down and get into it!

Ab Circuit

 

Exercise

Reps

1

V Sit-Ups

12

2

Toe Taps

12

3

Ankle Touches

12 Each Side

4

Bicycle Crunch

12 Each Side

5

Leg raises (with core lift)

12

6

Plank

60 Seconds

 

Remember to stretch! A good workout is never complete without stretching out those muscles.

We hope our Oxyfit work-out can help you push your limits and stay fit even when you’re at home, grab a mate and test their fitness or even motivate each other to push yourselves that inch harder.