WHAT'S HOME WORKOUT?

HOME workout is based on HICT (high intensity circuit training) which has been proved the most "safe, effective, and efficient" way to improve your muscles and health.

It only takes you about 10 minute and consists of 15 exercises. Each exercise takes 30 seconds with 10 second intervals between exercises. All you need is a chair and a wall. Repeat for 2-3 sets according to your pace.

Designed by Jordan & Klika, the 10 minute workout is a way for busy people to get in shape quickly. It can be done anywhere.

The program trains the whole body by using your body weight as resistance. It really works. As the author said "maximum results with minimal investment."

BENEFITS:
The 10 minute workout is a fast and efficient way to lose weight and fat because resistance training contributes significantly to fat burned during a workout.

HICT may be an extremely effective and efficient means to increase an individual's VO2max, which can improve cardiopulmonary health.

EXERCISE ORDER:
You should follow the 10 minute HICT order, which can train muscle groups during the consecutive exercises by alternating rest and exercise.

EXERCISE NUMBER:
These 15 exercises are highly suggested by the HITCH experts, and they strengthen all muscles.

INDIVIDUAL EXERCISE TIME:
30 seconds is sufficient for each exercise to be performed.

REST TIME BETWEEN EXERCISES:
It is considered more suitable to take a rest after 30 seconds of exercise. Therefore, we use 10 seconds as the default rest time. This gives you a total workout time of 10 minutes.

TOTAL EXERCISE TIME:
ACSM suggests that you better repeat the whole circuit 2-3 times (at least 20 minutes total).