High Intensity Interval Training

Training Goal - Who should try this workout?

To complete an intense aerobic and muscular endurance workout in a short timeframe.

Target Area - Where will I feel it?

This workout is a full body workout so you'll feel it everywhere!  

Benefits - How will it help me?

Short bursts of work followed by a short recovery allow you to work hard with the knowledge a break isn’t too far away. This type of workout is a calorie killer!

Workout - What is it?

Your favourite aerobic training piece (we recommend either the bike or rower)

Body Weight Squats

Body Weight Alternate Lunges 

Lying Hip Extensions

Push Ups

Sit Ups

Cool Down: Pick one piece of aerobic equipment and complete 5 minutes of work at a low intensity. Then complete 5-10 minutes of full body stretching.

Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before.

Time - How long is each exercise?

You have 8 sets of every movement to complete before moving to the next exercise. The good news is each set is only 20 seconds long; you then have a 10 second recovery to regain your breath. Repeat 8 times and then move onto the next movement.

Intensity - How hard do I go?

Work as hard as you can for the 20 second set. Set yourself targets for every set and try to maintain the same amount of reps. This will become very challenging as you start to fatigue. 

Equipment - What do I need?

Essential: A rower or bike and a small amount of space. 

Trainer Tips:

While intensity is very important in this workout be sure to maintain good technique through all movements, never sacrifice form for an extra repetition. If you’re unsure about any of the movements please ask one of the fitness team for advice.