20 MAY 2021 POWER UP 2 MINS READ 167 VIEWS 29 SHARES

Home Workouts with XS: Cardio & Tummy


A great cardio boost due to the fast pace, HIIT workouts are an excellent option for working out at home because you really don’t need anything to get moving. Here, Priscilla Khu from XS Force shows how all you need is a mat, a chair and 20 minutes or less.

Do each exercise for a full 40 seconds and then rest for only 15 seconds before moving on to the next exercise. A complete set of exercises should take you less than 5 minutes. There are four sets in total. Give yourself 30 seconds rest in between each set. Got it? Good. Now, warm up and go!


First Set

  • 40 seconds Chair Jump Squats
  • 15 seconds rest
  • 40 seconds Tricep Dips
  • 15 seconds rest
  • 40 seconds Seated Y-T-W
  • 15 seconds rest
  • 40 seconds Inclined Plank Jacks
  • 15 seconds rest
  • 40 seconds Inclined Push Ups

Rest for 30 seconds. Repeat entire set.

Rest for 30 seconds before the next set.


Second Set

  • 40 seconds Bulgarian Split Squat (right leg)
  • 15 seconds rest
  • 40 seconds Bulgarian Split Squat (left leg)
  • 15 seconds rest
  • 40 seconds Knee Tugs
  • 15 seconds rest
  • 40 seconds Step Ups (alternate between both legs)
  • 15 seconds rest
  • 40 seconds Cross Climbers (left knee to right elbow, right knee to left elbow)

Rest for 30 seconds. Repeat entire set.

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And you’re done! Please remember to cool down and have a shot of XS Mixed Whey Protein With Chocolate Flavour to help your muscles recover and grow. Thanks to a blend of branched chain amino acids (BCAA), chia seed powder, spirulina powder and 30g of protein per serving, it’s as nutritious as it is delicious with that creamy chocolate flavour.

Don’t forget to keep your body healthy and strong with a nutritious diet. This is especially important to help prevent excess weight gain, maintain weight loss, improve overall physical and mental health, and provide energy for workouts.

It is best to eat regularly on time and get your nutrients from all the major food groups. That said, you can also add supplements to your daily regime to fill any remaining nutritional gaps. Ready to start your healthy eating journey? Read our nutrition and wellness articles here for delicious and easy ideas.