HIIT Workouts

MEDICINE BALL HIIT WORKOUT

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10 MINUTE MEDICINE BALL WORKOUT

This workout targets most parts of your body (legs, arms, shoulders, core) and will raise your heart rate to burn body fat. 🔥🔥

30 seconds LUNGE SWINGS
30 seconds SQUAT PRESS
30 seconds BURPEES
30 seconds V-SITS
30 seconds rest
30 seconds LUNGE SWINGS
30 seconds SQUAT PRESS
30 seconds BURPEES
30 seconds V-SITS
30 seconds rest
30 seconds LUNGE SWINGS
30 seconds SQUAT PRESS
30 seconds BURPEES
30 seconds V-SITS
30 seconds rest
30 seconds LUNGE SWINGS
30 seconds SQUAT PRESS
30 seconds BURPEES
30 seconds V-SITS

Workout complete 💪


Get Your Heart Pumping With This VALENTINE HIIT Workout

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Here’s a Valentine themed workout to get your heart pumping…

10 MINUTE VALENTINE HIIT

Complete 30 seconds of the exercises below, back-to-back, without rest.

  reVerse lunge
squAt jumps
 waLkouts
widE press ups
   Narrow press ups
   sTar jumps
     hIll climbs
cruNches
 sidE steps

Rest for 60 seconds then repeat one more round.

Workout complete ❤❤❤


10 MINUTE PYRAMID AMRAP

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AMRAP stands for As Many Rounds As Possible. In this pyramid amrap you have to complete the exercises below as many times as possible within 10 minutes.

Although the aim is to go fast to get as many rounds as possible, make sure you have good form all the way through. If you feel like your technique is faltering, slow it down a little.

10 BURPEES
20 PRESS UPS
30 LUNGES
40 HILL CLIMBS
50 STAR JUMPS
40 HILL CLIMBS
30 LUNGES
20 PRESS UPS
10 BURPEES

Repeat as many times as you can for 10 minutes.

Workout complete.


10 MINUTE DUMBBELL WORKOUT

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This workout includes strength and cardio exercises so it should challenge your muscles and your lungs.

Select a weight that you are able lift overhead and make sure you keep your core muscles engaged throughout the whole workout.

30 seconds BICEP CURLS
30 seconds HILL CLIMBS
30 seconds SHOULDER PRESS
30 seconds BURPEES
30 seconds LUNGES
30 seconds BICEP CURLS
30 seconds HILL CLIMBS
30 seconds SHOULDER PRESS
30 seconds BURPEES
30 seconds LUNGES
30 seconds BICEP CURLS
30 seconds HILL CLIMBS
30 seconds SHOULDER PRESS
30 seconds BURPEES
30 seconds LUNGES
30 seconds BICEP CURLS
30 seconds HILL CLIMBS
30 seconds SHOULDER PRESS
30 seconds BURPEES
30 seconds LUNGES

Workout complete 💪🔥


10 Minute HIIT Workout

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These short workouts only last 10 minutes so it’s important to work at high intensity. Give it absolutely everything for 10 minutes so that you’re out of breath and sweaty by the end of the workout. Watch the video to make sure you get the correct technique before you start.

40 seconds PRESS UP JACKS
40 seconds SQUAT JUMPS
40 seconds 10 HIGH KNEES 1 THRUST
30 seconds rest
40 seconds PRESS UP JACKS
40 seconds SQUAT JUMPS
40 seconds 10 HIGH KNEES 1 THRUST
30 seconds rest
40 seconds PRESS UP JACKS
40 seconds SQUAT JUMPS
40 seconds 10 HIGH KNEES 1 THRUST
30 seconds rest
40 seconds PRESS UP JACKS
40 seconds SQUAT JUMPS
40 seconds 10 HIGH KNEES 1 THRUST

Workout complete 💪🔥


60/20 FULL BODY HIIT

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This weeks HIIT workout challenges all parts of your body within 8 exercises. You only have to perform each exercise once, so you have to do each exercise with intensity (but with good form). Watch the video first to make sure you get the correct technique. 

 

 

60 seconds SQUAT KICKS

20 seconds rest

60 seconds Y LUNGES

20 seconds rest

60 seconds BURPEE STAR JUMPS

20 seconds rest

60 seconds SIDE STEP REACH

20 seconds rest

60 seconds GET UPS

20 seconds rest

60 seconds PRESS UP CROSSOVERS

20 seconds rest

60 seconds 10 HIGH KNEES 1 SQUAT THRUST

20 seconds rest

60 seconds PLANK

 

Workout complete 💪


NEW YEAR CARDIO HIIT

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Blow the cobwebs off and get back into a workout routine with this 10 minute New Year Cardio HIIT….

30 seconds HIGH KNEES
30 seconds SIDE STEPS
30 seconds GET UPS
30 seconds SHUTTLES
30 seconds HILL CLIMBS
30 seconds STAR JUMPS
30 seconds rest
30 seconds HIGH KNEES
30 seconds SIDE STEPS
30 seconds GET UPS
30 seconds SHUTTLES
30 seconds HILL CLIMBS
30 seconds STAR JUMPS
30 seconds rest
30 seconds HIGH KNEES
30 seconds SIDE STEPS
30 seconds GET UPS
30 seconds SHUTTLES
30 seconds HILL CLIMBS
30 seconds STAR JUMPS


10 MINUTE AB BLAST

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This is great little ab workout to do at home or you could do it at the end of your gym session.

There’s 8 exercises. 15 seconds per exercise. Complete 4 rounds to make it up to 10 minutes

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

Workout complete!


10 MINUTE CARDIO & AB HIIT

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This workout is a combination of Cardio (to burn fat) and Ab work (to tone your stomach).

Use a treadmill to do your running. If you don’t have access to a treadmill then just sprint on the spot

60 seconds RUN
60 seconds LEG RAISES
30 seconds rest
60 seconds RUN
60 seconds CROSSOVER CRUNCHES
30 seconds rest
60 seconds RUN
60 seconds T-PLANK THRUSTS
30 seconds rest
60 seconds RUN
60 seconds 1 ARM PLANK

 

Workout Complete 💪🔥

 

 


10 MINUTE FAT BURNING HIIT WORKOUT

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This FAT BURNING HIIT workout is only 10 minutes long so you have to make sure to workout at full intensity. It works all parts of your body but most importantly it will elevate your heart rate and get you burning hundreds of calories within 10 minutes. 

60 seconds RUN (run on the spot if you don’t have access to a treadmill)
60 seconds WALKOUT PRESS UPS
60 seconds RUN
60 seconds BURPEE STAR JUMP LUNGE
60 seconds RUN
60 seconds SPIDER PLANK
60 seconds RUN
60 seconds SIDE STEPS
60 seconds RUN
60 seconds CROSSOVER KICKS

Workout complete 💪


  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session