QUICK AND SIMPLE HOME HIIT SESSION

In this third at home training session, instead of segregating the muscle groups into a variety of different workouts, I wanted to offer a quick and easy full body session allowing you to work on all of the key muscle group in one workout. With the HIIT session format in this session you will be working at high intensities throughout, with short times to rest between exercises, but then a longer break between sets. This style f training will allow you to test yourselves in both your muscular and endurance and your cardio, making it an ideal session if you're tight on time, and couldn't get out on that run you had planned. In order to do this you will need no equipment, just yourself and any training partners you may have in the house with you.

THE FORMAT.... Carry out each of these exercises for a total of 1 minute, while getting in as many repetitions as you postally can. Test yourselves and really try and keep that mind focused (mind over matter). Remember everyone Is stronger than they think, so power through these stations, giving your absolute max! Between exercises take a 15 second break, then once you have been through all of the movements, you will have completed 1 set. Simply repeat this twice for a full body blast in around 20 mins!

EXERCISE 1

High knees

Keep those arms above the head

Drive up with your abs

Keep tempo high

EXERCISE 2

Round the clock push ups

Focus on form over quantity

Rotate half way round the clock and work back

Drop to the knees if necessary

EXERCISE 3

Side shuffles

Focus on driving the glutes

Dips lightly with the legs before driving up

Keep the tempo high

Maintain a tall posture

Exercise 4

Duck walk jump backs

Deep as low as possible

Keep head up and back straight

Drive through the quads and glutes

Exercise 5

Plank up downs

Keep the tempo as high as possible

Maintain tension in the abs

Drive up with the triceps

Keep back parallel to the floor

Exercise 6

Burpees

On the way down fully extend those legs and brace abs

Dive the knees up using the lower abs

Be explosive with the quads and glutes on the way up

Exercise 7

Crunch/sit-up combo

On the crunches keep the abs tight and keep everything engaged during the entirety of the movement

Keep hands up close to the head

On sit ups be explosive and drive hard on the contractions