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
- 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, for the 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!”