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Looking for a short and sharp workout that gets results?

Try a HIIT workout, HIIT Training keeps your heart rate elevated long after the workout is over. In caloric terms you can actually burn up to 170 extra calories throughout the rest of the day… worth it right? HIIT Training is also great for the days when you can’t get to the gym because they also work with bodyweight exercises alone.

TABATA Workout

Tabata Training is essentially 20 seconds of maximum effort with 10 second rests in between. Complete 8 rounds of one exercise then have a 2 min rest before moving on to the next exercise. You don’t need any equipment for Tabata training, you can do it anywhere. I like to choose 6 exercises and do eights rounds of each, alternating between upper and lower body and core. You could try, squat jumps (omit the jump for beginners), push-ups, jumping lunges (omit the jump for beginners), dips, situps (or some other ab exercise) and mountain climbers.

You can get Tabata Timer Apps from the App Store or Google Play

20-Minute MetCon: HIIT Workout

MetCon = Metabolic Conditioning

Pick 4 exercises, this time do them circuit style, one after the other. Do 45 seconds of each exercise with 15 secs rest. Rest for one minute at the end of the circuit. Repeat 4 times. You can stick to body-weight exercises or maybe pick up some weights for this one.

Eg: 1. Kettlebell Swings 2. Push-ups 3. Kettlebell Squats, 4. Pull-ups (Chin-ups), 5. Burpees with a Kettlebell high-pull

30-Minute HIIT Workout with active recovery

5 exercises 1 min of your chosen exercise followed by 1min active recovery – I chose skipping but it could be bike, rower etc. Do this workout for 3 round total

Eg. Barbell Squats, Chin-ups, Barbell Sumo Deadlift High-Pull, Dumbbell Chest Press, Dumbbell Row (30 seconds each arm)

Thinking about giving HIIT Training a go? Why not join one of our HIIT Team Training Sessions?