Looking to switch up your training style from the usual low rep range weight lifting or long repetitive cardio sessions? Why not join both styles of training together and make it a little more exciting with HIIT!


A workout session that involves you doing intervals of exercise that range between 10 seconds and eight minutes in duration, with you working at around 80-90% of your maximum heart rate for that period of time. (If you have heart problems please check with your doctor first).


If you are trying HIIT for the first time, slowly build your work-to-recovery ratio, you may start with 20 seconds of exercise and then rest for 50 seconds, over the week you can increase work time and reduce rest time as you become more advanced. The total duration of a HIIT session should be around 30-60 minutes, including a warm-up and cool-down within that period of time.

You don’t need to belong to a gym to enjoy a HIIT workout grab your mat and start.

  • Burpees are the best full-body exercises you can do. The classic burpee is a four-point move, from a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position.
  • Air squats sound fancy but they are just squats without using any equipment, just use your own body weight. Stand with your feet shoulder-width apart, engage the core muscles and pull your shoulder blades together slightly to push out your chest, squat down as if you are going to sit in a chair, and make sure your lower back curve is maintained. Hold for a few seconds and repeat.
  • Push-ups are performed in a prone position by raising and lowering the body with the straightening and bending of the arms whilst keeping the back straight and supporting the body on the hands and toes.
  • Bicycle crunches raise your knees to a 90-degree angle and alternate extending your legs as if you are pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion.
  • Plank is a bodyweight exercise that involves holding the truck part of your body in line with the ground. Hold as long as possible engaging your core.


On a treadmill - sprint for 30 seconds on an effort level of 9-10, this is a flat sprint. Run for 4 minutes at an effort level of 3 or 4, and repeat 6 times.

Kettlebell swings - Stand with your feet shoulder-width apart. Grab the kettlebell with both hands. Swing it up and out until the kettlebell is at shoulder height. Swing back down between your legs, and then back up again. Keeping your back straight. 10 reps, then rest for 10 seconds.

Box Jumps - Start with a 12 -inch box, and stand in front of the box with your feet shoulder-width apart. Drop your hips slightly (as if going into a squat position) and then explode upwards, landing cleanly on top of the box. Jump down making sure you bend your knees to prevent injury. 10 reps, then rest for 10 seconds.

Clean and press - You will need a straight bar with no weight. Stand with your feet shoulder-width apart. Bend down with a straight back and grab the bar in front of your feet. Lift the bar straight up in an exploding motion, rotating your shoulders around and under the bar, so the bar is resting comfortably on your shoulders. Pause, and then press the bar upwards until your arms are in a straight position. 10 reps, the rest for 10 seconds.

As with any exercise make sure you warm up and cool down, giving your body time to recover.

Not a fan of HIIT and are a weightlifting lover? We've got you! Check out our Perfect your squat form blog.