I'm basically very, very out of shape. Aside from hearing from what I consider trustworthy Paleo-oriented sources that HIIT exercises often give the best results, I don't really know much about exercising in general. I weight 280 pounds, don't really have a lot of experience, body mobility and flexibility, nor do I have, or really enjoy using exercise equipment.
So, here comes my question; does anyone here know any good hassle-free HIIT weight-loss indoor exercise routine with really simple movements that someone like me could try? Youtube video links would be especially useful.
asked byUnfrozen_Grok (25)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on June 23, 2016
at 02:56 PM
When I first saw the fitness concepts associated with a Primal lifestyle, I literally laughed out loud. I didn't believe that putting in less gym-time would provide greater results. But 110 pounds later, I believe!
I was first introduced to the Primal lifestyle on Mark's Daily Apple - a blog by the founder of The Primal Blueprint. I had been dabbling in the paleo world for a little while, but without the commitment necessary because I could never figure out the fitness aspects of losing weight. The concepts of Primal fitness were simple enough that I didn't get discouraged trying to determine how to workout. I wasn't overwhelmed by complicated training programs that I knew I would just stop doing anyway.
Since I started, I've learned more and more at a pace that suites me. I continue to learn every day, and my workouts now incorporate free weights, kettlebells, and other equipment I used to find intimidating. Like so many people, I can remember never understanding what I had to do in the gym to see results on the scale and in the mirror.
See how easy it can be to optimize your health and minimize your confusion...
The Basic Concepts of Primal Fitness
1. Move Frequently at a Slow Pace
Get some low-level aerobic activity for 2-5 hours every week. Go for a hike, take an easy bike ride, just find a way to move around. This will strengthen the cardiovascular and immune systems. It also promotes fat metabolism, and will provide a strong base for more intense workouts.
2. Lift Heavy Things
Lift something heavy for 30-45 minutes, two or three times a week. Focus on movements that involve your whole body. That's why I prefer kettlebells for my heavy lift days. As long as you're emulating the movements of our Primal ancestors (pushing, pulling, jumping, etc.), you'll stimulate lean muscle development, accelerate fat loss, and increase energy.
Go ALL OUT one time every week. This could be running outside up a hill, or riding the stationary bike at the gym. Sprint 6-10 times with as much rest as needed between sprints. Your sprint should last 10-20 seconds depending on your ability. Sprinting stimulates the production of HGH and testosterone which helps with overall fitness.
For more information about living a Primal lifestyle, check out the rest of my blog (PrimalBro) and grab Mark Sisson's The Primal Blueprint.
on October 15, 2018
at 02:19 PM
Hey brother, I have seen your Question and I'm really worried about your physical condition. People will suggest you many indoor exercise ideas and youtube links but I am strongly against. I have a practical experience from no shape to best shape just by Running in the early morning with Grapefruit juice and running in the evening. You will be very pleased with the result you will get even in a week.
on July 03, 2018
at 09:37 AM
Try regular exercises like jogging or running on treadmill at the gym, try doing some different things also that get you more active. Also add cycling and swimming in it. Its the best exercise routines for overweights.
on May 29, 2018
at 05:34 AM
I am not an expert, but many congratulations on trying to get back into things. Aside from starting regular exercises like going on walks or running on treadmill at the gym, try doing some different things also that get you more active. For example, park your car in a far away from spot when you go to the grocery store, use the stairs instead of the elevator, stand up to throw something away even if the trash is next to you. Those kinds of things will also get you more active!
on June 23, 2016
at 03:03 PM
Not everyone wants to be an athlete, and that's fine. I know a lot of my fitness articles promote unconventional training, mostly kettlebells, and if you follow me on social media you know I'm involved in martial arts. Fact is, I didn't start with this same passion for working out. It used to be a struggle, but The Primal Blueprint helped me find my fitness level. Now let me help you!
If you look at the way our bodies have evolved from our ancestors, it's clear that we were built to move in certain ways just like we are built to eat in certain ways. Our ancestors needed to squat, press, climb, and lift just to survive. Climbing or sprinting to get away from predators, lifting rocks or an animal from a hunt, there were certain movements and muscles that are essential for your basic health.
Ancestral Movements for Modern Fitness
Whether you're interested in basic health or you want to be an athlete, there are certain movements and muscles you'll need to target. This article is focusing on the basic level for basic health, so let's look at some movements you should incorporate into your fitness routine, ASAP!
From a plank position (straight, rigid line from feet to head), hands flat on the ground and shoulder width apart, arms extended, fingers pointed forward, lower your body until your chest (or nose) touches the ground. Keep your core and glutes tight and a neutral spine and neck.
via Marks Daily Apple
Keep your elbows tight, tuck your chin (try to make a double chin), retract your shoulder blades (to protect your shoulders). Without flailing or using your lower body, lead with your chest and pull your body up using an overhand grip until your chin passes the bar. When lowering, never fully protract your shoulder blades. Don’t lead with your chin; keep it tucked throughout.
via Marks Daily Apple
With feet at or around shoulder width (whatever’s most natural) and toes either forward or pointing slightly outward, lower by pushing your butt back and out until your thighs reach at least parallel. Keep the weight on the heels and a tight, neutral spine throughout the movement.
via Marks Daily Apple
Your body is a plank, as the name suggests. You are a single cohesive unbroken body, a straight line from head to foot. Elbows/forearms and toes are your only points of contact with the ground.
via Marks Daily Apple
Contrary to popular belief, strength training does not require heavy weights and expensive machines. That’s certainly one way for people to get an effective workout, but you can get quite strong and fit using just compound bodyweight movements. And even if you want more, you can always add weights later.
I hope this article helps you start, re-start, or re-think your fitness!
My Blog = PrimalBro
on June 19, 2019
at 12:29 PM
Lift Heavy Things - Important or effective for endomorph body to loose weight
Lift somewhat heavy for 30-45 minutes, 2-3 times a week. Focus on actions that involve your entire body. That's why I prefer kettle bells for my heavy lift days. As long as you're matching the movements of our pushing, pulling, jumping, etc, you'll stimulate lean muscle development, accelerate fat loss, and increase energy.
on June 12, 2019
at 09:48 AM
Beside beginning normal activities like going on walks or attempting a machine at the gym, have a go at doing seemingly insignificant details that get you increasingly dynamic. For instance, leave your vehicle in a far spot when you go to the market, utilize the stairs rather than the lift, face discard something regardless of whether the garbage is alongside you. Those sorts of things will get you progressively more active!
on January 30, 2017
at 04:59 AM
Just a suggestion. I download free audio books on my phone that i can listen to as I take those boring walks. Also, Leslie Sansone has some great walk at home videos from beginner to advanced and everywhere in between. These have both been helpful for me. You might want to give them a try.
on January 16, 2017
at 05:18 PM
As someone who has lost a lot of weight, then gained it back after an accident and subsequent multiple back surgeries, I have recently adopted paleo and the pounds are coming off, energy is up, and I am not exhausted and shaky while working out.
So, I love paleo, but I also love exercise. I competed in powerlifting at the National level and had to stop that intense training due to the hardware in my body and the changes in my spine after it was damaged. So I know what it is to be fat and dying to do more than yoga and swimming, and ooh Yay, the elliptical to lose weight. However, take it from me that jumping into traiming with hopping, bouncing, and rapid jerry movements just lines the pockets of neurosurgeonso and orthopedics. You can get there, the journey is slower, but still pulls the pounds off without the joint damage.
The "nice" thing about being so heavy and sedentary is that any maintained movement will she'd the pounds fast because unlike skinny people skipping or cycling along, you are exercising while carrying the weight of another person. So walk or swim with iPod tuned to music or audiobook(there is a company on amazon that water proofs shuffles and sells them with waterproof headphones). Do the elliptical on 1 and watch TV on pad or phone. Do this for an hour a day 6 days a week and watch the pounds melt off.
you will plateau, maybe not for 50 or even 100lbs. then you add 30 minutes every other day of light weights. hit every body area once a week and abs every workout. do cardio second. stretch after weights, but before cardio.
in 3 months to 6 month you will plateau again and now add heavy standard lifts. bench, squat deadline. (my coach always had these in our routines, but with lighter free weights in the beginning as we perfected form.
moving up to the bench. the platform, and the rack means you are officially a gym rat! but if you've stuck with it this long it's a well earned title. start each of your 3 days lifting with one of these 3 priority exercises. avoid the pitfalls of overtraining such as; ignoring the back and lower body training as so many men do, and stay away from anabolic and growth hormones etc. your trading your health and virility for well.. nothing much in the end.
a journey mapped out in general distilled from years of training, reading, and a great coach in my youth
on June 29, 2016
at 11:09 AM
Hello. First of all, thanks for all the replies!
Sorry for taking a while to respond to the recent new posts. Well, for starters, here's a progress report:
As it turns out, there was a serious problem with my weighting board at the time, and I was actually weighting a lot more than I thought back when I made my first post. Regardless, I been improving my situation, albeit very slowly, mostly with a diet only approach. Mobility wise, there has been very little progress, however. As far as exercising goes, I'm usually too self-conscious to exercise outside of my room, and there's not a lot of space for equipment, which is also kind of expensive in my country.
Every once in a while however, I have access to a swimming pool, where I exercise for about 1-2 hours (with short breaks every 10-15 minutes), and then finish things off by sprinting, which in my case is holding on to a ledge, and kicking the water as hard and fast as I possibly can for about 3-4 minutes when I usually run out of energy. After sprinting, my heart races for about 7 minutes before it starts to return to its normal pace, my legs become a bit shaky, and I have no energy left to exercise for the rest of the day.
As for my diet, I've been fasting 3-4 times or more a week, usually for about 16 hours or longer, and at least once or twice every month for 28 hours or longer. As far as I'm aware, almond flour, sweeteners (Splenda and occasionally Xylitol) cheese, and other dairy products are about the only things left to cut from my diet at this point, but they are also the only comfort food I have left. There is no organic meat available where live, and no information to be found on whether a fish is farmed, or sea-caught, but it's safe to say that at least my favorite fish (salmon, cod, and hake fish) are all farmed.
My diet plans up until now, has for the most part consisted of a good amount of meat cooked/fried/baked with butter and some vegetables (salads are dressed with extra virgin olive oil). Chicken every other day, fish about twice a month, half an ounce of brazil nuts (for the selenium) on a semi daily basis, a regular amount of cheese every other day, with one cheese binge about once a month, vitamin and magnesium supplements, as well as the occasional omega 3 pill.
I also eat 2 green bananas on a semi-daily basis for the resistant starch, as I heard that helps maintain a healthy gut flora. I usually eat those 2 bananas mashed with heavy cream and sweetened Xylitol, or Splenda to taste. There’s no real calorie management; I just try to eat until I feel satisfied, and usually follow up with a 16 hour or longer fast (usually depends on how satisfied I feel before I start fasting). There are days where I eat plenty of vegetables, as well as days where I eat very little, to virtually none. As for comfort food, I eat a nut flour pizza about once a month, as well as a zucchini lasagna about once a week, as well as the aforementioned monthly cheese binge. I also occasionally eat a small amount of cashews when they’re available (usually every 2 months)
Future Diet & Exercise adjustments:
Considering that I'm too self-conscious to exercise in front of people, it would be ideal to find an exercise routine I could perform in my room, using as little space as possible, preferably with little to no equipment, and if possible while standing up, as lying down would require more space, and might be too cumbersome for me right now. like Primalbro said, I’ll try to walk around more, and try to swim more. I’m also interested on doing heavy lifting, but since I’m not used to it, I’m also afraid I’ll do it wrong and get injured. Generally speaking, it’s easier for me to adjust, or reduce food consumption, but exercise is more difficult for me, because of my body, and time constraints.
Diet-wise, other than vegetable and eggs, there's almost nothing organic, wild, or sea-caught available for purchase where I live, so there's only a little more room for improvement left in this area.
Starting next week, I'll probably try eliminating almond flour, Xylitol/Splenda, as well as dairy products for about 2 months to see if there are improvements. I'll also make an effort to decrease meat consumption by 25%, and exchange, increase vegetable consumption by 50%. One dairy food that I intend to introduce however is 1 cup of natural yogurt with 1 teaspoon of honey that I intend to consume once every 2 weeks. It’s a comfort food, but the main reason I’m planning to introduce it, is to help improve/maintain my gut flora health.
I'm not really good with exercising, and have a lousy body coordination, so as usual, I could use every piece of advice as I can get on that matter.
Please let me know if there are any flaws with the general diet plan outlined above as well as the adjustments I’m planning on, or if there's an easier risk free exercise that directly fits with the criteria also described above.
on June 24, 2016
at 06:49 AM
I wouldn't overdo the exercise intensity while you're still overweight as you could cause damage to your joints, I think it would be better to eat properly so you start burning off your fat reserves and incorporate plenty of slow moving exercise, walking out in nature, walking up hills, some light bicycle riding, some weight lifting has also been known to help melt the fat away. As the weight drops off then you'll be able to exercise more freely, it'll become less of a chore and more for fun and fresh air than anything else.
on June 13, 2016
at 07:23 AM
If you are trying to weight loss then for that you need to make a proper plan for your diet. And need to add good nutritional food in your diet. You need to make proper diet chart for your meal. For that you need to eat good nutritional food.
on June 24, 2014
at 02:38 AM
I totally understand where you are coming from. If you are unable to do much yet, I would make that the first thing that drives you. If you can, right now, it is important to just get moving. So, maybe a goal will be walking to the end of your block and back. Expand on that.
You don't want to strain your heart too much and you know what they say, weightloss is 80% diet, 20% exercise. Most important is to lose weight around your heart.
I've long since been a fan of websites like kimkins because there are alot of women who have been there. I need to go cleaner than the low carb they recommend (food allergies), but I love the approach and think it is doable within paleo. The biggest question in my mind remains only healthy fats???
Articles I've read say 180% more weightloss in groups that ate healthy fats than didn't, but there are those who really support low-fat. Anyway, different conversation.
But don't do more than your body can handle. It's a marathon, not a race. As you feel better and stronger, add to your routine slowly!
All the best!!!!
on June 20, 2014
at 10:19 PM
Since my new post just now didn't seem to have any issues, I guess this one got mod checked because of too many notifications marks, which I didn't really pay attention to at the time, since that's usually the easiest way to reply individually. So I'm deleting my old post, and re-posting it without the notifications. Sorry if I caused any problems; I'm still not used to posting in forums of this type.
CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?
BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.
thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.
paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.
DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds at least XD.
on June 20, 2014
at 10:03 PM
My most recent response to everyone else is currently waiting on a mod check. The same may happen to this one as well, but I'll try responding for now anyways.
@Matt 11, It's mostly the pressure I feel on my feet, legs, and especially on my back that really get to me; if I hold on to something for a couple of seconds every minute, I can reach around 12 minutes before I need to rest for a bit. But I agree that's definitely not normal. It actually doesn't matter if I stand still, walk slowly, or really fast, the limit is about the same. So I usually walk at normal, or fast speed. Because of that, I normally go to places by car with the air conditioner on max output, and try to avoid walking out in the sun because the heat is too much for me. So I probably can't walk around the block yet.
With all these restrictions, I guess the safest bet is to try walking around inside the house with some music on, and increase my radius of activity as I can, as well as try any of the exercises suggested here that seem feasible to me right now. I'm actually doing a lot better than before really; a while back, when I walked around, I would start breathing hard with my heart racing as soon as I went over my limit. And now, other than the heat, and pressure on my back, etc, everything else feels mostly normal.
on June 20, 2014
at 01:30 PM
I know "chronic cardio" is frowned upon, but a "Couch to 5K" program is good stuff. Take it slow, repeating weeks/workouts if they're too hard, you'll progress through them eventually. Make sure you can briskly walk 30 minutes first. I consider a 5K to be a minimum level of cardio fitness, it's a 30 minute low-intensity workout.
EDIT now that I've seen your response:
Dude… you gotta do something and it may very well be boring, but not being able to stand for more than 5 minutes is not normal. Couch to 5K running doesn't seem likely for a while now. Walking even if it's boring as hell will improve your cardio fitness. Walk around the block twice, do that morning and evening. Or walk 5 minutes, then walk another 5 minutes. Or plug in some headphones and walk away from your door for 2 sounds, then back (another 2 songs). Push yourself.
Also, weight loss is primarily related to diet. If you can't exercise now, then 50 pounds from now, you will.
on June 20, 2014
at 12:43 AM
@CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?
@BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.
@thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.
@paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.
@DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds XD.
on June 19, 2014
at 06:12 AM
If you're looking to improve mobility / flexibility, you should work some yoga into your game plan:
https://www.youtube.com/watch?v=qX9FSZJu448 (Never give up!)
on June 19, 2014
at 04:59 AM
I have done tons of exercise. I highly reccomened pilates. It has totally changed my body.
on June 19, 2014
at 03:50 AM
Unfortunately, I can't stand up for very long; about 5 minutes or so. My heart doesn't really race much with that; I just start feeling I can't be up for a lot longer and sit down as soon as I can; taking about 1 minutes before I can do that again. Still, even if I could walk for an hour, I think I would die from the boredom, lol.
I don't really have any places with stairs I can keep going up and down available, though that + tracking app would be kind of fun to try if I lived in a 2 floor house, lol. The main reason I started thinking about exercise, is because my weight loss slowed down a lot in the last 5 months or so (about 7-8 pounds a month), and because HIIT doesn't seem to take a lot of time. The idea of doing any kind of exercise for more than 20 minutes without a computer or something to read/watch at the same time seems really boring for me, so I'm not confident I could really commit to anything like that for the long run.
Congrats on reaching your goal! I'll check the 7 minute workout out later then. :)
The main problem is that I get tired really fast, and it's too hot where I live. Plus, I myself generate a lot of heat, so the resulting heat after any exercise session pretty much limits my exercising to when I'm back home inside my air conditioned room, or within walking distance from it. I don't really feel bad even after my custom exercise routine, but without an air conditioner around, I probably wouldn't be able to stand the heat (I'm really weak with heat from before I even gained weight). So I would say bike rides are probably out for me right now.
on June 19, 2014
at 03:07 AM
You should lift heavy weights. Luckily for you, you are a heavy weight. Body weight progression is the way to go until you are comfortable putting load on your body (this could take 6-9 months). The primal blueprint fitness program is decent.
If you want to do hiit, do it on a bike, then elliptical, than on the road (again, this is going to take some time ~9 months to a year). Your body is not ready to take the pounding of a good track workout. And start simple, no tabata or super 8 for you. After a 5 min warmup, 10s 90-95% effort, 1:00 recovery. Do that 4-8 times. When you get up to 8, start increasing from 10s to 20s to 30s. Then start decreasing the recovery from 1:00 to 20s.
on June 19, 2014
at 03:00 AM
Yes... walking is boring (alone) but I lost ~30 (220 to 190) only walking.
You need about 10,000 steps a day...get app for your smartphone that tracks them via the onboard accel.
If you want intensity.... stairs. You can adjust the intensity to suit by adjusting your rate of climb.
Your current exercise sounds fine...I'm not sure how exactly it would compare to an hour of walking.
Now that I've lost the fat I've wanted... I use the 7 minute workout to maintain muscle. I'm too lazy to do a long weight workout. Research the 7 minute workout and you be able to compare it to what you;re doing. There is a long research paper the fellows who compared 7 minute high intensity to a tradition workout ....check it out.
Added 6-20 I havent seen if the OP added any stats,...age, height (5' 9" or 6' 3"?
I think some of the answers & comments may not be applicable to someone who is very overwieght and out of shape. The OP says he has trouble standing for 5 minutes. Starting a low level and ramping up slowing is the safe thing.
on June 19, 2014
at 02:37 AM
Well, I find just walking kind of boring; I generally would like something that gets me tired in about 2 minutes and makes my heart race as much as (safely) possible. I'm not sure if my form is right, or if there's a "correct" form for it, but what I'm currently doing is standing on the same spot, squatting down (not too much) with a 2 pound weight in each hand and bringing my arms back down to squat. I do that for about 2 minutes at a relatively fast speed before I get tired and stop for about 4-5 minutes until my heart stops racing. I do this "exercise" for about 2-3 sessions in a row occasionally. Do you think this is better or worse than walking in this case?
Although I heard about the burpee exercise before, I didn't know what it looked like (I'm not an American actually), is the one in this video ( http://www.youtube.com/watch?v=YBX0GPTJ8lE ) the correct way to do burpees? If so, I'm not sure if I can do all the movements in that just yet; leg movement is probably where I'm the least confident, I would say. I'll would like to try that when I get a bit better though. Would you happen to know a variation of it that requires simpler footwork?
on June 19, 2014
at 01:09 AM
I would take a two pronged approach. You need to add some low intensity high volume exercise to your life. Think leisurely walks on the beach, or after dinner bike ride... That's your base. You need to season that with some high intensity stuff. Start simple, 10 burpees (whichever variation you can manage) every morning.
At your level of fitness, you could easily go a year without ever having to enter a gym or touch exercise equipment, and you could still see drastic gains by becoming more mobile and getting your heart rate racing once in a while.