HIIT Workouts

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!







24 Minute Fat Burner

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The aim of this workout is to work for 24 minutes without rest. It is designed to target your legs, arms, chest and core, while keeping your heart rate elevated so you burn body fat.

If you don’t have access to a treadmill, you can do the running part by doing shuttle runs in the space you have available.

Complete four rounds of these exercises without resting between them.

30 seconds SQUAT JUMPS
30 seconds LUNGES
30 seconds PRESS UPS
30 seconds HILL CLIMBS
30 seconds CRUNCHES
30 seconds V-SIT
3 minutes RUN

 







3 Minute Running Intervals

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3 Minute Running intervals

Ideally, for this workout you will need a treadmill, or if you don’t have access to one, you could do it outside in an open space.

The workout takes about 25-30 minutes (depending how quickly you perform the exercises).

It mixes high intensity cardio with body weight resistance exercises to really torch calories and body fat.

Complete 20 repetitions of the three body weight exercises, then jump straight on the treadmill and crank the speed straight up to a running pace. (complete all of this without rest).

Round 1:

20 Press Ups

20 Squat Jacks

20 Sit Ups

3 minutes Running (at a speed where you cant run much longer)

Rest for 1 minute.

Then repeat another 4 rounds so that you complete 5 rounds in total.







1000 Rep Challenge

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The 1000 Rep Challenge

 

The aim of this workout is to perform 1000 repetitions of the exercises below as quickly as possible. Perform the exercises 20 repetitions at a time and perform them in the order they are laid out below.

20 STAR JUMPS
20 HILL CLIMBS
20 BICYCLE ABS
20 SQUATS
20 HIGH KNEES

(perform 10 rounds to total 1000 reps)

Time yourself, and keep a record of your time. Re-visit the workout a few days later to see if you can beat your time.

If you need a break at any point during the workout, just take it, but keep the clock running.
Enjoy!







7 Minute Ab Blast

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Try this quick 7 minute Ab Blast to tone your stomach…

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

30 seconds rest

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

30 seconds rest

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

Workout Finished!







Sunderland Echo Workout. 15/6/17 – 20 second Ab HIIT

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My latest workout for Sunderland Echo readers is designed to work your ab muscles.

The aim is to complete 20 seconds of each exercise without rest. Focus on tensing your abs during every exercise. You should feel that muscle burn during the first round.

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds SQUIRMS
20 seconds LEG RAISES
20 seconds STRAIGHT LEG SIT UPS
20 seconds JACK KNIVES

REST FOR 60 SECONDS.

Try to complete 5 or 6 rounds in total.

Enjoy!

 







Sunderland Echo Workout 7/6/17 – Medicine Ball

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I thought I’d mix things up a little bit this week and introduce some equipment to the workouts. You will need a medicine ball or a heavy object (like a door stop).

Using the weight adds a little bit of extra resistance to challenge your muscles, and it will help build up your core strength.

The aim is to perform 20 repetitions of the 5 exercises without rest.

20 SQUAT SWINGS
20 PRESS UPS
20 V-SITS
20 LUNGE SWINGS
20 BURPEES

Once you’ve complete the 5 exercises, take a break for 1-2 minutes and then another 2 rounds.







Sunderland Echo Workout 31/5/17 – 60/20

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There’s only 4 exercises in this week’s Sunderland Echo workout, but they are big exercises that target all parts of the body.

Give this a go…

60 seconds SUPERMAN BURPEES
20 seconds rest
60 seconds 2 SQUAT JUMPS, JOG BACKWARDS
20 seconds rest
60 seconds WALKOUT JUMPS
20 seconds rest
60 seconds 2 SQUAT JUMPS & 2 JUMPING LUNGES

rest for 60 seconds.

Then repeat another 3 rounds so that you complete 4 rounds in total.

Enjoy!







  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
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    Morning Boot Camp – Seaham






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    Time: 18:30 – 19:30
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    Date: Sunday
    Time: 10:00 – 11:00
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    Price: £5 per session