23 February 2015

This HIIT (High Intensity Interval Training) circuit is great for a full body workout, getting all your muscles and cardiovascular system working!

By working for short periods at a high intensity and alternating this with short periods of recovery, you will work the whole body, increasing your athletic capacity, your metabolism and your body’s ability to burn fat.

Equipment needed: Kettlebell, pair of dumbbells, box or step

Warm-up for 3 minutes on the rower or upright bike.

Complete the following pyramid of exercises one after the other with 10 seconds transition time between exercises.

- 10 Burpees

- 20 Step ups with Dumbbell shoulder press

- 30 Squat jumps

- 40 Sumo squats with kettlebell upright row

- 50 Split jumps

- 60 second front plank

- 70 Squat jacks (jumping jack in low half-squat position)

- 80 High knee lifts

*Take 2 minutes rest then complete the circuit in reverse (80, 70, 60, 50…etc)*

Complete 3 minute cool down on rower and stretch off all major muscle groups.