2 simple high intensity workouts

High intensity training is a type of anaerobic exercise which requires you to work at 80-95% of your maximum heart rate. Due to the high heart rate, you wouldn't be able to keep it up for long and that is why intervals are usually from 10 seconds to 30 seconds long, followed by a rest period.

It is a very efficient way to exercise and may help you burn more calories than you would with other forms of exercise.

8 benefits of HIIT

• It improves your stamina

• It burns fat

• It builds muscle

• Your metabolic rate is higher for hours after HIIT and you continue burning calories for up to 24 hours after.

• It keeps your heart healthy

• Regulates blood sugar levels

• It is time efficient

• Helps strengthen bones

Below are 2 workouts for you to try. Please make sure you get medical clearance before starting any exercise regime.

Always start with 5-10 mins warm up and finish with a 5-10 mins cooldown.

Workout 1

Complete the following 2 exercises for 4 rounds in total before moving on to the next 2 exercises.

Set your timer for 20 seconds work and 15 seconds rest

Superset 1

High knees 30 seconds work & 15 seconds rest

Squat jump 30 seconds work & 15 seconds rest

Repeat 4 times in total

High knees Squat jump

Superset 2

Renegade row with push up 30 seconds work & 15 seconds rest

Burpee 30 seconds work & 15 seconds rest

Repeat 4 times in total

Renegade row to push ups Burpee

Superset 3

Inchworm to tuck jump 30 seconds work & 15 seconds rest

Jumping lunges 30 seconds work & 15 seconds rest

Repeat 4 times in total

Inchworm to tuck jump jumping lunges

Superset 4

Mountain climber 30 seconds rest 15 seconds

kettlebell or dumbbell swing 30 seconds work & 15 seconds rest

Repeat 4 times in total

Mountain climber Kettlebell swing

Superset 5

Plank walk 30 seconds work & 15 seconds rest

Side lunges 30 seconds work & 15 seconds rest

Repeat 4 times in total

Plank walk Side lunge

Workout 2

Complete the following in this order.

Please note: if it's too challenging instead of resting for only 10 seconds, try resting for 15 instead.

Section1

Squat kick 20 seconds work & 10 seconds rest

Inchworm 20 seconds work & 10 seconds rest

push up 20 seconds work & 10 seconds rest

devils press 20 seconds work & 10 seconds rest

repeat 4 times

Squat kick Inchworm

Push ups Devils Press

Section 2

Jump lunges 20 seconds work & 10 seconds rest

Bear crawls forward and back 20 seconds work & 10 seconds rest

plank jack 20 seconds work & 10 seconds rest

V-ups 20 seconds work & 10 seconds rest

Repeat 4 times

Jumping Lunges Bear crawls forward & back

Plank jacks V-ups

Make sure to end with a 5-10 minute cool down/full body stretch, after each workout.

Most experts say HIIT should be done 2 -3 times per week, depending on intensity, and will show the best results when implemented in a program that involves other training methods such as resistance training and healthy eating.

How can you make HIIT more enjoyable?

Keep it interesting and have fun by changing it up every few weeks. Try adding some weight to make it more challenging, and be sure to put on some good tunes to sing along to. It really does help you get through those times when you are struggling mentally.

Why not try it with a friend or go down to your local gym and take a regular class!!