- Jamie Honour
HIIT Workouts
Updated: Nov 15, 2018
High Intensity Interval Training (HIIT) will improve your fitness and increase your metabolism while burning plenty of fat and burning lots of calories, all in a short period of time. Our HIIT workouts are designed so you need no equipment, you only use a small amount of space, all in a short period of time. Due to the intensity of the movements within HIIT workouts we highly recommend that you have mastered basics movements (which can be found in our foundation programme) first. You will need to be able to squat well and know how to align the knee and plank before starting these workouts. We then suggest you follow a balanced programme that involves these HIIT routines. Programming regular flexibility/mobility drills, core work, glute activation and upper body conditioning exercises will help create a balanced, injury free body which can then with stand the intensity of regular HIIT exercise and all of its benefits.
Follow one of the HIIT routines below, start with the beginner’s video and then in time progress to the more advanced intermediate video. Make sure you warm up using one of our mobility warm up videos before starting your HIIT workout. Set your timer to 6 sets (beginners) or 8 sets of 30 seconds of exercise and 10 seconds rest. Rest 1 – 2 minutes between each round! Set list below the videos.
Beginners HIIT Routine
Set List below
Round 1
Straight leg marching
Side shuffle squat
Mountain climber
Straight leg marching
Side shuffle squat
Mountain climber
Round 2
High knees
Side step & squat
Plank toe touch
High knees
Side step & squat
Plank toe touch
Round 3
Star jumps
Ice skater
Sit back plank with rotation T
Star jumps
Ice skater
Sit back plank with rotation T
Advanced HIIT Routine Part 1
Advanced HIIT Routine Part 2
Set list below
Round 1
Ice skater
Box toe touch
Side shuffle squat
Squat in & outs
Ice skater
Box toe touch
Side shuffle squat
Squat in & outs
Round 2
High Knees
Crawl
Plyo Star jump
Sit thru
High Knees
Crawl
Plyo Star jump
Sit thru
Round 3
Straight leg marching
Berpie
Mountain climber
Rotation jump squat
Straight leg marching
Berpie
Mountain climber
Rotation jump squat
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