More and more ladies are discovering the results they get from working out in the gym with weights and including High Intensity Interval Training (HIIT) in their fitness programme.
Our Personal Trainer, Serena, has prepared this 30 minute HIIT workout which gives a cardio and resistance workout in one.
How it Works
Warm up for 5 minutes using a piece of cardio equipment. Execute one round of each exercise then repeat the circuit working as fast as you can. Your weights should be heavy enough to feel fatigue in the muscle at the end of each round and you should feel the need for a short rest and if you feel you do not need to rest then increase the weight.
Lunges – 10 each side using a 6-10kg dumbbells
Hold dumbbells in hands, step forward dropping back knee towards floor, keep upper body upright. Drive your foot back with the heel and repeat for 10 reps. Repeat on other leg.
Plyo Lunges – Bodyweight only – 1 minute
Go into lunge position then jump into the air switching legs to land in lunge position. Repeat for 1 minute.
Single Leg Deadlift Rows – 5-10kg dumbbells or an 8-12kg Kettlebell
Hold dumbbell/kettlebell in left hand and shift weight into right leg, extend right arm by your ear and look to floor. Lift left leg back inline with hip keep a slight bend on the right knee. Row by drawing elbow up to ceiling to lift dumbbell/kettlebell to waist height and then lower. Repeat 10 each side.
Skip 1 minute as fast as you can.
Squat/Bicep/Shoulder Combination – 4-8kg dumbbell
Hold dumbbells, stand with feet slightly out side of hips. Sit back and down into a squat so hamstrings are parallel to the floor. Stand up driving through the heels and squeeze gluts, bicep curl and shoulder press. Repeat 15 times.
Squat Jumps – as many as you can in 1 minute
Sit into a squat and jump into the air landing with knees slightly bent. Repeat immediately.
Row or Sprint as fast as you can for 1 minute.
REPEAT THE WHOLE CIRCUIT AGAIN TWICE.
If you need any help with any of the exercises in the circuit please speak to one of our trainers.