High Intensity Interval Training (HIIT) Workout

Claudia Beyer BareVitality

I love a good HIIT workout. Getting the heart rate up, muscles activated and achieving so much in such a short time is perfect because lets face it ‘I don’t have time’ is the number one excuse. ┬áSound familiar? Probably. Ok, well HIIT is your key to improving your health and fitness and ladies fitting back into those skinny jeans with winter fast approaching.

HIIT if great for fat burning, increasing your metabolic rate, to push you into the anaerobic zone of training, muscle toning and endurance and can be done anywhere with no gym or equipment necessary. Lunch break, first thing in the morning, just before dinner, or as a great way to start your Saturday or Sunday before you indulge in those not so healthy weekend treats.

BareVitality Personal Training

BareVitality Personal Training

Heres a basic HIIT workout you can do at your local park.

If you have a sedentary lifestyle or any injuries or health conditions that may be effected or worsened with high intensty exercise, please consult your appropriate health professional prior.


Start with a 5-10 minute warm up of a light jog, 10x squats, 10x push ups & 10x sit ups.


50m Sprint, jog back

20x Squat jump

20x Push ups

20x Touch overhead sit ups


100m Sprint, jog back

15x Squat jumps

15x Push ups

15x Touch overhead sit ups


200m Sprint, jog back

10x Squat jumps

10x Push ups

10x Touch overhead sit ups


400m Sprint, jog back

5x Squat jumps

5x Push ups

5x Touch overhead sit ups


Wanting a longer workout? Repeat this and feel free to change the 3 exercise next round.

End with a 3-6 minute light jog and don’t forget to stretch!


Claudia Beyer
Owner of BareVitality Personal Training


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