Transformers Fitness | HIIT workouts
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HIIT workouts

HIIT Workouts

During the holidays we all get busy with work, shopping, hosting and attending parties and events, and may other activities. Make the most of your time by incorporating HIIT into your weekly workout routine. HIIT stands for High Intensity Interval Training. This is a great way to burn fat and increase strength in minimal time. During a HIIT workout you alternate intervals of low to moderate intensity workouts with high intensity workouts. An example of this would be brisk walking or jogging for 10 seconds then sprinting for 20 seconds, repeating this cycle for 15 minutes. Another example would be squatting with or without weights for 30 seconds then jumping rope for 30 seconds repeating this 10 times. The beauty of HIIT workouts is you work at High Intensity levels for a short duration followed by active recovery (low to moderate intensity workouts), helping to boost your metabolism which burns fat and increases your endurance! This allows you to get a great cardio workout in 15 to 30 minutes as oppose to an hour!

If you are short on time or can’t make it to the gym try this HIIT workout at home:


  • Jog in place for 1 minute
  • Toe touches for 30 seconds (bend over and touch your right foot with left hand then your left foot with right hand alternating for 30 seconds)
  • Butt Kicks for 30 seconds ( jogging kicking you heels to your butt)
  • High Knees for 30 seconds ( jogging with knees coming up to towards your waist)
  • Jumping Jacks for 1 minute

HIIT Workout

  • Squat for 30 seconds
  • Jump Squats for 30 Seconds
  • Repeat 4 times (5 mins)
  • Jog in place 30 seconds
  • Burpees for 30 seconds (squat down with your hands on the ground, jump (or step) both feet back so that you are in a plank position, jump (or step) both feet back in so that you are in the beginning position, then stand up. Repeat this for 30 seconds as fast as you can.)
  • Repeat 4 times (5mins)
  • Jump rope in place with an imaginary rope low to moderate intensity for 30 seconds
  • High Jump, Jump rope in place bring both your knees high towards your chest as if you where trying to turn the rope twice with each jump. Do this for 30 seconds.
  • Repeat 4 times (5 mins)

Cool Down

  • March in place 1 minute
  • Bend over and try to touch your toes, hold for 20-30 seconds
  • Runner’s lunge on each leg for 20-30 seconds
  • Standing bend one leg behind you and hold your foot stretching your quads (the front of you leg) holding for 20-30 seconds then switch legs.

*Blog originally created for Ambition Magazine*


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