HIIT Workouts

15 Minutes 15 Core Exercises

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Try this quick 15-minute workout to strengthen your core. There’s 15 exercises, which you have to perform for 40 seconds each with a 20 second break in between.
Throughout every exercise, make sure you engage your core. If you’re not used to tensing your core it can be a little tricky at first. But, don’t worry it will get easier if you practice.
To engage your core, you’ve got to think about tensing all of the muscles around your abdominal area to make it solid.
Your core naturally engages at the very first step in coughing. So, to get a feel for how to correctly activate your core, initiate the coughing action. It’s the abdominal activation that happens just before you cough.
Or you could rest your hand on either side of your abs and try pushing them away using only your ab muscles.

Here’s the 15 exercises:
40 seconds CRUNCHES

20 seconds rest

40 seconds PLANK

20 seconds rest

40 seconds V-SIT

20 seconds rest

40 seconds CROSSOVERS

20 seconds rest

40 seconds BICYCLE ABS

20 seconds rest

40 seconds ROTATING PLANK

20 seconds rest

40 seconds LEG RAISES

20 seconds rest

40 seconds ALT ARM PLANK

20 seconds rest

40 seconds SQUIRMS

20 seconds rest

40 seconds T-PLANK

20 seconds rest

40 seconds KNEE RAISES

20 seconds rest

40 seconds ISOMETRIC LEG RAISE

20 seconds rest

40 seconds STRAIGHT LEG SIT UPS

20 seconds rest

40 seconds FROG SIT UPS

20 seconds rest

40 seconds PLANK GET UPS


45/15 CORE WORKOUT

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This workout is relatively low intensity. You’ll not be very out of breath, but it will really challenge your core! And that’s great because the stronger your core, the easier other exercises like burpees and press will be 💪

Complete 4 rounds for a full workout, or do 1 round at the end of your gym sessions to give your core a quick blast.

45 seconds CROSSOVERS
15 seconds rest
45 seconds V-SITS
15 seconds rest
45 seconds PLANK GET UPS
15 seconds rest
45 seconds REVERSE CROSSOVERS
15 seconds rest
45 seconds ROTATING PLANK
15 seconds rest
45 seconds LEG RAISES

60 seconds rest

Complete another 3 rounds. (4 in total).


30/15 Full Body HIIT

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This workout consists of 8 exercises. Perform each one for 30 seconds with a 15 seconds break in between.

 

30 seconds PRESS UPS
15 seconds rest
30 seconds WALKOUTS
15 seconds rest
30 seconds SQUAT LEAPS X2
15 seconds rest
30 seconds LUNGES
15 seconds rest
30 seconds CROSSOVERS
15 seconds rest
30 seconds ROTATING PLANK
15 seconds rest
30 seconds SHUTTLE RUN
15 seconds rest
30 seconds SIDE STEP THRUSTS
60 seconds rest

Repeat another 3 rounds of the above. Total workout time = 27 minutes.


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This workout consists of 4 exercises for your legs and bum. Perform each exercise for 60 seconds with 20 seconds rest between exercises. Complete 4 rounds in total….

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

WORKOUT COMPLETE 😁


5 Minute Split Workout

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Each 5 minute round is split into 2 sections; the first half is made up with resistance exercises, and the second half is running…

Perform 10 Burpees, 10 Press Ups, 10 Lunges as many times as you can in 2 minutes 30 seconds.

Then Run for 2 minutes 30 seconds.

Rest for 1 minute.

Then perform another 3 rounds.

Total workout time = 23 minutes.

Watch the video below before you start…


Triple Pyramid Workout

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This Triple Pyramid is challenging for all parts of your body, especially your legs. But, it’s complete in just 20 minutes. All that you need is a set of dumbbells for a couple of the exercises.

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

Workout Complete

Watch the video below for a demo of the exercises before you start.


100 Reps For Time

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Complete the 100 repetitions as quickly as you can, with good form.

Time yourself and make a note of how long it takes you to complete the 100 reps.

20 BURPEES
20 PRESS UPS
20 LUNGES
20 SQUAT JUMPS
20 SIT UPS

Then, without rest RUN for the same amount of time.

For example, if it takes you 3 minutes 24 seconds to complete the 100 reps, then you must run for 3 minutes 24 seconds.

(the quicker you complete the repetitions, the less time you have to run for)

Once you finish the run, rest for 1 minute then aim complete another 3 rounds. (4 in total)

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777 Workout

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Complete 7 rounds of the 7 exercises below with no rest in between.

7 BURPEES
7 PRESS UPS
7 SQUAT JUMPS
7 WALKOUTS
7 SQUAT THRUSTS
7 GET UPS
7 SIT UPS

Complete the exercises as quickly as you can, with good technique.


20 Minute HIIT

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This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge!

30 seconds SQUAT JUMPS

30 seconds SPRINT ON SPOT

30 seconds PRESS UP THRUSTS

30 seconds JUMPING LUNGES

30 seconds rest

 

Repeat another 7 rounds (8 rounds in total)

 

Total workout time = 20 minutes


7 Minute Fitness Challenge

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This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible.

This is what you need to do:

20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS

30 seconds rest

20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS

30 seconds rest

20 seconds BURPEES
20 seconds LEG
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES

Challenge Finished!


  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
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    Time: 10:00 – 11:00
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    Price: £5 per session