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Workout to Try: HIIT

23 Feb 2015 -

HIIT, or High Intensity Interval Training is an amazing cardiovascular and fat-burning workout that involves performing exercises at maximum capacity for a short amount of time. This workout has been proven to be more effective in improving overall fitness than an hour long cardio session. 


Duration: 30min


  • 10x reps of all exercises through three sets.
  • 2 min rest between each set


  • 60 sec each exercise x 4 rounds.
  • 1 min rest in between

Advanced (pyramid sets)

  • 20,18,16,14,12,10,8,6,4,2 of each exercise
  • 2,4,6,8,10,12,14,16,18,20  of each exercise

The Exercises

Warm Up (repeat four times)

  • 15 Jumping Jacks
  • 15 start jumps
  • 15 tuck jumps

Push up

How to: Performed in a prone position by raising and lowering the body using the arms. Ensure you keep your core tight.

What it works: Push-ups exercise the pectoral muscles, triceps, and anterior deltoids


How to: The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.

What it works: The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps.


How to: The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Kick your feet back, while keeping your arms extended.
  4. Immediately return your feet to the squat position.
  5. Jump up from the squat position

What it works: Whole body

Squat Jump

Muscles worked: quadriceps, the hamstrings, the gluteals, the lower back and the abdominals.

How to:

  1. Begin in a standing position. Body erect, feel slightly narrower than shoulder width, hands at your side and head forward.
  2. Squat down, bending at your hips with your back straight and looking forward. Arms swung back.
  3. With a quick pause at the bottom, push up with your feet into a jumping motion. Swing your hands from the back position to straight up in the air, reaching fully-extended.

TIP: Pay close attention to your landing position as you can cause injury to your ankles and other areas.

Bicycle crunch

Muscles Worked: Abdominals and obliques

How to: Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it.

Dish holds

Muscles Worked: Abdominals

How to: Lay flat on your back. Keeping back firmly on the ground, lift your legs, head and holders off the ground. To push further kicks your legs.

Let us know how you go! Leave your feedback and questions in the comments below.

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