THE MOST INTENSE 15 MINUTES OF YOUR LIFE

Your HIIT Challenge
PHOTO: FIRMA VIA STOCKSY

If you're looking for a challenge to spice up your workout, look no further. This workout is a short, intense, full body HIIT session that will give you a major metabolic boost, do wonders for your hormones and hit all of the major muscle groups. Good luck!

WHAT YOU NEED

  • A Timer. You can download an interval timer app on your phone, use your timer or just have a stop watch handy. The interval timer is the easiest way to keep on track and make your session easier to follow.
  • A heavy kettlebell and set of dumbells.

That's it!

HOW IT WORKS

  • You'll be doing intervals of 20 seconds on, 10 seconds off; this will be repeated 4 times, meaning your total time for each exercise will amount to 2 minutes. If you're using a timer app, set the working interval for 20 seconds and the rest for 10.
  • Between exercises, take 1 minute rest. In this rest time you'll need to prepare for your next set so get everything ready that you will need.
  • During your work interval, the aim is to go as hard as possible and complete as many reps as you can. Be explosive! Try to count your reps so that you have a goal for the subsequent sets. Really go for it!! When you get to the end of each 2 minute round you should be completely out of breath and feel at the point of 'failure'.
  • Choose weights that are difficult for you but not your maximum weight.
  • Make sure you warm up for a minimum of 5 minutes first. This can be a slow jog, a mixture of floor work, or anything that gets your heartbeat up and activates your muscles.

THE EXERCISES

  1. Jumping Lunge: keep these as dynamic and explosive as possible. Ensure your knee gets close to the ground every time.
  2. Weighted Burpees: holding your dumbells, perform a burpee with an added shoulder press when you come up.
  3. Squat Jumps: Squat down low, touching your hands to the ground each time. Your jumps need to be dynamic and strong - get as high as possible each time.
  4. Kettlebell Squat to Shoulder Press (or Clean & Press): Stand in a sumo squat (feet slightly turned out) and hold the kettlebell in front of you. Squat down until the kettlebell touches the floor, keeping your back straight and as upright as possible. As you push up through your squat, in one smooth movement clean & press the ball above your head.
  5. Chest to Floor Burpees with Tuck Jump: Yes, more burpees. On this round, you'll be doing a full press up at the bottom of the burpee and a tuck jump as you come up. Be explosive!

For an extra challenge...

If you have access to a gym and want to add an incredibly challenging finisher, try adding a sixth set of battle ropes.


CONTRIBUTED BY

Rhian

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