HIIT WORKOUT

By Amanda Dawson

Personal Trainer and business owner at Studio 9 Personal Training and Boot Camp

WHAT IS A HIIT WORKOUT?

HIIT or High Intensity Interval Training is an exercise technique where you give 100% intensity effort to quick bursts of activity followed by short recovery periods.

Why it's effective: This type of exercise typically gets your heart rate up and keeps it up, burning more calories in shorter time periods.

 

THE WORKOUT

How to do it -

•  Find a nice clear space at home that gives you enough room

    without bumping into anything - you might want to do it in

    the backyard so you are close by to complete the shuttle run

    section of the workout in station 4

•  Don't forget a water bottle and a towel

    (yoga mat if you have one for the push ups)

•  You will need a stop watch or use your phone as an interval

    timer - you can also download heaps of free interval timer apps

 

The goal is to keep your intensity up (100% effort) for the

full 30 seconds to get the most out of each exercise

 

But first...

Warm Up

     Repeat these exercises for three rounds –

     30 seconds jogging on the spot

     10 star jumps

     10 high knees

     5 squats

Now workout

     Work through the set exercises and times at each station

     to complete them in 2 minute rounds with a 60 second rest

     at the end of each round. 

Rotate through each station i.e. 1, 2, 3 through to 4, and then repeat 3 full cycles if you can. A total workout in 36 minutes!

 

Station 1

     30 secs - shadow boxing – left jab, right jab
     30 secs - narrow stance pulse squats (perform a squat and

     hold it at the bottom as you pulse a few inches up and down)
     30 secs - shadow boxing – left jab, right jab
     30 secs - narrow stance pulse squats - (perform a squat and

     hold it at the bottom as you pulse a few inches up and down)

     REST 60 SECONDS
     GO TO STATION 2

 

Station 2

     30 secs - Jump Squats (jump up in the air and as you land

     squat down into a deep squat then spring back up into a jump)
     30 secs - push ups on your knees or toes
     30 secs - Jump Squats (jump up in the air and as you land

     squat down into a deep squat then spring back up into a jump)
     30 secs - push ups on your knees or toes

     REST 60 SECONDS
     GO TO STATION 3

 

Station 3

     30 secs – Shadow box – left uppercut, right uppercut, left and

     right front kicks
     30 secs – Plank (drop to your knees if you need to)
     30 secs – Shadow box – left uppercut, right uppercut, left and

     right front kicks
     30 secs – Plank (drop to your knees if you need to)

     REST 60 SECONDS
     GO TO STATION 4

 

Station 4

     30 secs – shuttle run (distance of 10-15m - run back and

     forth until time is up)
     30 secs – squat hold or wall sit
     30 secs – shuttle run (distance of 10-15m - run back and

     forth until time is up)
     30 secs – squat hold or wall sit

     REST 60 SECONDS
     GO BACK TO STATION 1

 

REPEAT STATIONS 1-4 AGAIN FOR A TOTAL OF 3 ROUNDS!

ABOUT AMANDA

Amanda has always been heavily involved in sport from an early age, enjoying success in Netball, Touch Football, Cross Country Running & Triathlon. Finally having the opportunity to change career paths, Amanda is now fulfilling her dream as a Fitness Professional.

 

Amanda started Studio 9 in 2012 having completed her studies in Certificate III in Fitness (Group Exercise & Gym Instruction) & Certificate IV in Fitness (Elite Personal Trainer).

 

Amanda has also completed a PunchFit Boxing course and received certification as a registered PunchFit Instructor, Level 1 Yoga Instructor and is also a qualified Metafit Coach.

 

Amanda enjoys helping her clients achieve their weight loss and fitness goals and loves seeing their hard work and dedication pay off! "There’s nothing more satisfying as a Trainer than hearing your clients say they love coming to work out! As the saying goes “the hardest thing about exercise is to start, then once you begin the hardest thing is to stop!"

 

 

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