Your 2017 Must Have HIIT Workout

Leggings. Protein. Recovery. Carbs. What do these things have in common? They’re the staples you need to create your best physique

High intensity interval training (HIIT) not only increases your lung capacity, strength and performance, but it also reduces fat and saves time. Give this routine a try and use the time saved to sort that pile of black leggings in your closet.

What to do?

Perform 30 seconds of the cardio move. Complete the strength movement for the amount of time shown. Repeat both moves. Your goal is to work hard and increase your heart rate during the cardio move, then perform a strength move, during which the heart rate will begin to lower.

Cardio 1:

Cross punches

A) In a boxing stance, bend in the knees and twist left, pivoting to your right toes and extending your right arm in front of you.

B) Return to center and alternate your punches to the right.

Strength 1:

Wall sits

A) Place your back flat against a wall, with your legs bent at 90 degrees. Your knees should be over your ankles, your thighs parallel to the floor.

B) Hold the position for 15-60 seconds.

Cardio 2:

Jump rope

A) Keeping your feet together, twirl the rope over your head from your wrists and jump as it passes beneath you.

B) Ensure you land softly on the balls of your feet to avoid injury to your joints.

Strength 2:

Side squat with press

A) Stand, feet together, a dumbbell in hand.

B) Step out and into a squat. As you extend the legs to stand, press the dumbbell overhead and bring the feet back together. 10 reps on one side; 10 on the

Cardio 3:

Lateral hops

A) Lie the jump rope on the ground in a straight line. Stand to one side of it.

B) Jump up and over the rope, landing softly on the balls of your feet before returning.

Strength 3:

Side lunge with knee

A) Lunge to the side.

B) Transfer the weight to your opposite leg and balance on it while bringing the knee up.

Rotate with the weight, then step out again.

Perform 10 on each side.

Cardio 4:

Jump rope

A) Twirl the rope over your head from your wrists and jump as it passes beneath you.

B) Ensure you land softly on the balls of your feet to avoid injury to your joints.

Strength 4:

Curtsy lunge

A) With a weight in each hand, curtsy. Keep the heel on the ground.

B) Bend both legs and press the weights up.

Return to the start.

Perform 10 reps on each side.

Cardio 5:

Low jack

A) Stand with your feet under your hips, knees bent. Fold forwards from the hips, creating a 45 degree angle.

B) Maintaining the bent leg/squat position, jump out, landing with your legs wide. Immediately jump back to the start.

Strength 5:

Reverse lunges

A) With your feet under your hips; hold weights in front of each shoulder.

B) Step back to a lunge. As you extend the legs, bring the arms overhead with a shoulder press.

Return to the start and perform 10 per side.

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