We have a new workout for you…and it will certainly be a HIIT!

High Intensity Interval Training

High-Intensity Interval Training is a great way to burn fat, whilst also boosting your metabolism and improving your cardiovascular fitness. 

These can be split into four categories: cardio shred, upper body shred, lower body shred and full-body shred. 

These are perfect for a one-day workout to get you fit and feeling fresh.

Before you start, make sure you do at least 5 minutes of stretches, to avoid injury. You will also need dumbbells, a couple of chairs and a yoga mat.

Cardio shred

Do each move for 20 seconds, with a 40 second break in between. Repeat the circuit three times. 

Frog jumps 

  1. Get in a push-up position, with your hands just wider than your shoulders.
  2. Hop your feet forwards, landing them just outside your hands so you look ready to leapfrog. Hop back out and keep going!

High knees up

  1. Stand straight, with your arms bent at 90°, elbows tucked into your sides and palms facing the floor. 
  2. Run on the spot as fast as you can! Make sure you lift your leg high enough so your hand slaps the top of your knees. 

Arm sprints

  1. Stand with your arms bent at right angles by your side. 
  2. Pump your arms forwards and backwards quickly, as though you’re sprinting…but without actually moving!

Upper body shred

Do each move for 30 seconds, with a 30 second break in between. 

Halted push-ups

  1. Start in the plank position, with your hands under, but just wider than your shoulders. 
  2. With a straight body, lower slowly halfway to the ground, pause for 5 seconds, then lower until your chest nearly touches the ground. Pause for another 5 seconds, then push back to the top. 

Bent over row

  1. Stand with your feet shoulder width apart, holding a dumbbell in each hand. Bend your knees slightly and lean forward. 
  2. Keeping your back straight, lower the weights towards the ground, then pull back up squeezing your shoulder blades together. 

Chair tricep dips

  1. Sit on a chair and grip onto the edge. Extend your legs and rest them on another chair. Take your bum off the edge of the chair you’re sitting on, so your weight is supported by your hands and feet. 
  2. Lower until your arms are at a right angle. Push up and repeat. 

Lower body shred

Do each move for 20 seconds, with a 40 second break in between. 

Weighted glute bridges

  1. Lie on your back with your knees bent and feet flat on the floor. Rest a weight on your pelvis. 
  2. Raise your hips and bum off the floor, with your body in a straight line. Lower back down and repeat.

Speedy lunge jumps

  1. From standing, lunge your left foot forward to form a right angle, then drop your right knee down so it’s almost touching the floor. 
  2. As fast as you can, jump up, alternating legs so you land back in lunge. 

Wide leg sumo squats

  1. Stand with your feet wider than hip width apart, with your toes pointing out. Hold your dumbbells into your chest. 
  2. Squat low, keeping your heels on the floor and back straight.

Full body shred

Do each move for 20 seconds, with a 40 second break in between. 

Twisted mountain climbers

  1. Start in the push up position, with your body in a straight line. 
  2. Bring your right foot towards your left shoulder. Return, then swap sides. Repeat, but make it faster. 

Spinning squat jumps

  1. Get back into a standing position, with your feet shoulder width apart. Squat, sending your bum backwards, keeping your chest lifted and back straight.
  2. Engage your core and jump, twisting 180°. Land facing the other way, then squat and twist again. 

Tuck jump burpees

  1. Squat with your hands on the floor in front of you. 
  2. Jump back into a plank, do a push-up, then hop your feet back. Then jump into the air, tucking your knees tightly into your chest. 

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