Jess-garage-gym-RS

At Home With Jess: 15-minute body burner

/

For today’s ‘At Home With Jess’ garage circuit, Jessica Ennis-Hill is putting us through our paces with some cheeky progressions on a few classic moves. Get ready to feel the burn…

 

Each week Jessica Ennis-Hill is sharing a new circuit from her Jennis app so that you get an at-home exercise session that makes you feel properly worked out. And, once you get your breath back, pumped full of those feel-good exercise hormones, endorphins (or #Jendorphins, as we like to call them).

 

Even better, all the circuits Jess is sharing throughout lockdown use bodyweight exercises and minimal equipment, which means there's no need for lots of kit or space, but you still feel like you have really made it count.

 

Wondering if 15 minutes is enough to make a difference? Well, it turns out that the Pyramid HIIT-style circuits that Jess shares may help you burn up to 25-30% more calories than if you jog or cycle at one pace, known as ‘steady-state’ exercise.

 

According to a 2015 study in the Journal of Strength and Conditioning Research, which investigated calorie spend for nine healthy men, HIIT-based workouts came out on top for per minute calorie burn:

• HIIT workout – burned 12.50 calories per minute

• running – 9.48 calories per minute

• cycling – 9.23 calories per minute

 

 

How does the session work?

Each of Jess's Jennis app workouts are just 20 - 29 minutes long and target all your muscle groups through sets of just 7 exercises.

 

For today's session, Jess is taking you through 3 sets of 7 exercises, where she varies the amount of time that you perform each exercise for so that you keep tricking and challenging your body (which is how you get progressively fitter).

 

There’s no need to think too much or worry about what’s coming next as Jess coaches you through every minute and move, so all you need to do is focus on enjoying it and going as hard as you can.

 

What will I need

For this circuit all you’ll need is a single dumbbell, but if you don’t have one to hand there are plenty of things you can use instead – a baked bean can if you want to go lighter or something like a paint can or waterbottle if you want to add some intensity. You’ll also need an exercise mat or towel to lie on.

 

Enjoy and make sure you download Jess’s Jennis app for more circuits like these, plus a 30-day plan to help you make the most of your sessions with Jessica Ennis-Hill.

 

 

Find out more about Jessica Ennis-Hill’s Jennis Fitness app here

Sign up to Jessica Ennis-Hill’s Jennis Fitness app for iPhone and Android

 

Join the Jennis Fitness app chat with Jess on Facebook

Get Jennis Fitness visual inspiration on Instagram

Get recipes, inspiration and more

Sign up below to enjoy my favourite recipes, get regular motivational stories, active ideas, plus receive exclusive invites to Jennis events.

Product shot

Cookie Usage

Our website uses cookies for analytical purposes and to give you the best possible experience.
Click on Accept to agree or Preferences to view and choose your cookie settings.

This site uses cookies to store information on your computer.

Some cookies are necessary in order to deliver the best user experience while others provide analytics or allow retargeting in order to display advertisements that are relevant to you.

For a full list of our cookies and how we use them, please visit our Cookie Policy


Essential Cookies

These cookies enable the website to function to the best of its ability and provide the best user experience for you. They can still be disabled via your browser settings.


Analytical Cookies

We use analytical cookies such as those used by Google Analytics to give us information about the way our users interact with jennisfitness.com - this helps us to make improvements to the site to enhance your experience.

For a full list of analytical cookies and how we use them, visit our Cookie Policy


Social Media Cookies

We use cookies that track visits from social media platforms such as Facebook and LinkedIn - these cookies allow us to re-target users with relevant advertisements from jennisfitness.com.

For a full list of social media cookies and how we use them, visit our Cookie Policy

Browse categories