5 videos that will help you recreate Mira Rajput Kapoor's HIIT workout routine at home

As a mother of two, Mira Rajput Kapoor’s fitness regime only included cardio and long walks on the beach in addition to running after her kids Misha and Zain. “It was last year that I started noticing hair loss and fluctuating vitamin levels. I had to become more responsible about my body after two pregnancies,” she shared in an interview with Vogue India earlier this year. She began adding pilates and high-intensity interval training (HIIT) to the mix. 

HIIT has become a popular exercise choice due to its low time commitment—most sequences clock in under 30 minutes—and its adaptability, as you can change the routine and intensity based on your fitness levels. This workout form includes repetitions of high-intensity exercises (such as squats, sprinting, jogging, jumps) followed by a recovery period, and back to repetitions. These exercises are meant to speed up your heart rate and boost your metabolism. Since you are increasing your body's VO2 Max (the amount of oxygen you can use), you can improve your stamina and ability to workout.  Studies show that HIIT can help you burn 25 per cent more calories in the same time as other exercises, making it a great choice for those that are looking for consistent and quick results. 

It is easy to do from home because it requires no equipment or too much space, but putting form first is important to prevent injury. “While you can work out anytime at home in whatever gear you feel comfortable, the biggest worry is around form correction—mastering the right technique of the workout,” shared Shwetambari Shetty, fitness expert at CureFit. ”Do exactly the workout and the number of rounds specified by the trainer you're following," she confirmed.

5 accounts you can follow to practice HIIT at home like Mira Rajput Kapoor

While their popular original HIIT workout plan is done in a red-lit room with loud music and a competitive spirit, their trainers have come up with a host of no-equipment full-body workouts designed to be done at home while following the lockdown. 

Is 30 minute a stretch for you too? How about a 12-minute full-body workout that promises to get you shredded and burn calories? These workout challenges are designed to help you meet different goals, like working on your abs or glutes.

HIIT routines often involve jumps which can make them noisy and disturb everyone at home. Follow this routine for no-jump full-body exercise that can also work for beginners. 

For a sweaty session, follow this high energy workout. It includes six different exercises such as skater taps, burpees and sprinting, done for 30 seconds each followed by a 10 second cool down. And to really make you work, you'll have to repeat the whole circuit thrice,

The 15 minute HIIT workout is a quick add-on to your daily routine, but it'll have you exhausted by the end. Each exercise is performed for 30s, followed by a 30s rest, so you'll be working hard through the entire circuit. 

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