If you’ve been following my travels on Facebook or Twitter recently, you’ve probably noticed that I’ve been loving Fitness First’s new look The Zone gym on King Street in the Sydney CBD. The high intensity 30 minute (or 15 minute for the seriously time-poor) classes are an excellent way to escape the computer and burn some serious calories, fast.
Unfortunately, The Zone is just far enough away from my office that I really need to time it perfectly to get there on my lunch break. The other day I missed my window of opportunity and found myself really hankering for a HIIT session….. which is when I remembered that I’m a personal trainer, and perfectly capable of putting together my own training session.
And here it is!
30-Minute HIIT Workout
[45 secs on – 15 secs off]
1. KB Swing
2. Single arm upright KB row (do 4 reps per side then switch)
3. Push up with mountain climber
4. Burpee to tuck jump
5. Lunge with MB press
6. MB squat press
7. Lunge jump
[2 mins rest & repeat three times]
Intensity and timing are key to this being a successful workout. Use your 45 seconds wisely – work hard for every single moment. Likewise you must make the most of your rest time – but don’t take any more than what’s been allotted to you!
Sometimes 30 minutes during your lunch break is all you need to get your heart rate up and your head back in the game.Try it for yourself and let me know what you think!
Oh, and Happy Monday!