Whether you are at the gym, at home or out of town with work there's no reason to put a halt to your exercise routine. It's a fact that keeping consistent with your training will enable you to reach your goals faster or to stay in top condition for longer. Challenge yourself, be accountable and try something new by following my online training videos. The aim of these workouts is to target fat loss, build strength and to improve muscular definition - all with a full body focus. There's different levels to try, so whatever fitness ability you have I'm sure there's something to challenge you, keep you focused and to have some fun.
Full Body HIIT - beginner (5/10 intensity)
If you're new to training (or starting to get back into a routine again) then try this full body HIIT style session. Apart from a mat there's no equipment required, just find a quiet space at the gym or at home and workout with me. It's at a beginner level and takes 20 minutes to complete. There's 2 videos. The first one is a walk-through and introduction of what's involved step by step. The second video is the actual workout done start to finish.
This 20 minute HIIT workout involves 6 exercises. All are performed for 30 seconds then take a 30 second rest, completed one after another. Once you've completed exercise 6 then take a 90 second rest, before performing again. 3 sets in total.
1. Walk Outs (all 30 seconds each)
3. Push Ups
4. Hip Lifts
6. Mountain Climbers
Full Body HIIT - beginner - (intro)
Full Body HIIT - beginner - (workout) - 20mins
Full Body HIIT - intermediate (7/10 intensity)
If you have a medium level of fitness and are up for a challenge then give this full body HIIT workout a go. You will need a mat and also a kettlebell (or you could use a dumbbell, sandbag or medicine ball). Women I suggest to try a 4-8kg weight, Men choose something in the 10-20kg range. It takes 25 minutes to complete. There's 2 videos. The first one is a walk-through and introduction of what's involved step by step. The second video is the actual workout done start to finish.
This 25 minute HIIT workout can be broken down into 2 exercises + 2 superset combinations - so 4 stations altogether. The first three exercises are 1min each, the last superset takes 3 minutes. Ultimately the goal is to be able to complete the last superset twice in the 3 minute time period. If you can't that's fine, do your best (so choose an appropriate weight for the Press). All exercises have a 15 second rest in between. Once you've completed the 4 exercises then take a 2 minute rest, before performing again. 3 sets in total.
1. Kick Throughs x 20 reps total (1min)
2. Plank (1min)
3. Walk Out + Push Ups x 10 reps - do 3 sets (1min)
4. Push Up Walk x 10 reps each side + Squat Thrust x 10 reps + Kettle Bell Press x 10 reps - do 2 sets (3mins)
Full Body HIIT - intermediate - (intro)
Full Body HIIT - intermediate - (workout) - 25mins
Lower Body HIIT - intermediate (8/10 intensity)
If you have a medium-strong level of fitness and are up for a challenge then this 20 minute lower body HIIT workout will push you. You don't need any equipment as it's all body weight resistance. Try your best to keep up to the tempo. Find some space in the park, at home in the garden or inside and give it a try. There's 2 videos. The first one is a walk-through and introduction of what's involved step by step. The second video is the actual workout done start to finish.
This 25 minute HIIT workout can be broken down into 2 exercises + 2 superset combinations - so 4 stations altogether. The first two exercises are 60 seconds each, the superset combinations take 90 seconds each. Ultimately the goal is to be able to complete both supersets three times in the 90 second time period. If you can't that's fine, do your best (so if you're struggling then aim to just complete 2 supersets in the 90 seconds). All exercises have a 15 second rest in between. Once you've completed the 4 exercises then take a 2 minute rest, before performing again. 3 sets in total.
1. Prisioner Lunge x 20 reps total (60 seconds)
2. Prisioner Squat x 20 reps (60 seconds)
3. Jump Squats x 10 reps + High Knees x 10 sec + Rest 10 sec - do 3 sets (90 seconds)
4. Squat Thrusts x 10 reps + Mountain Climbers x 10 reps + Burpee x 1 rep - do 3 sets (90 seconds)
Lower Body HIIT - intermediate - (intro)
Lower Body HIIT - intermediate - (workout) - 25mins
Fitness Test 01 (body weight)
Fitness testing is an important tool to help you understand whether you're making progress (or not) with your current routine. There's many different types of testing you can do, but in my opinion there's no better way to measure your progress than comparing how you move your body relative to your own body weight. Measuring performance by reducing the time takes you to perform a set number of exercises will keep you motivated to train consistently and inspire you to make further progress. Specifically with this test we are measuring your anaerobic fitness (how much stored high-intensity energy your muscles have on-demand) and your lactate threshold (how well you can keep pushing at a high intensity while the lactic acid accumulates in your legs, telling your body to stop). This body weight fitness test can be added to most peoples routines, and can be done up to 3 times per week. Most of my clients average about 4-5 minutes when they first start it, but after just 4-5 times trying it you will see your time reduce right down - ultimately aiming for under 3 minutes. There's 2 videos; the first being an introduction with the test included afterwards. The second video is just the test by itself - so once you understand what your doing you can push play and start straight into it.
This 3 minute fitness test is comprised of 3 exercises; Burpees, Squat Jumps and Mountain Climbers. You perform each exercise for 10 reps, and complete 3 sets in total. There's no rest in between exercises, so essentially that's 9 exercises back-to-back. Do your absolute best to keep good form with a good depth on the Squat Jumps and maintain a good leg drive with the Mountain Climbers. Rest at any stage you feel you need to, but as you become fitter you'll naturally reduce your rest times until you can push through non-stop. Record the time it takes you from Burpee #1 on the first set to Mountain Climber #10 on the third.
1. Burpees x 10 reps
2. Squat Jumpsx 10 reps
3. Mountain Climbers x 10 reps
Fitness Test 01 - (intro + test)
Fitness Test 01 - (test)
Stretching is essential for everybody. It's often the most neglected component of peoples training, but is so essential in being able to improve performance, help reduce the likelihood of injuries and generally to make you feel more agile and more mobile, especially if you are tight or restricted with an injury. I guarantee by being able to incorporate 3 good stretching sessions each week will make you feel better and will compliment your other fitness training. Taking some dedicated time-out during the week to go at a slower pace is also a great way to relax and manage stress levels. All you will need is a mat so it's perfect to do at home or in a quiet space at the gym. It's best to stretch first thing in the morning when your muscles are at their tightest or after some exercise once your muscles are warm. Find a time of the day that works best for you and get into a regular stretching routine to realise the positive effects it can bring.
This 30 minute mat based session focuses on the lower half of the body, stretching out the muscles that are typically the tightest - these being the back of the legs and the lower back/torso area. Each stretch is held for 30 seconds before moving onto the next in a circuit. Each set takes 10 minutes to complete, with 3 sets altogether (so it takes about 30 minutes all up).
1. Child's Pose
2. Lumbar Extension
3. Spiderman Rotation
4. Downward Dog
5. Glute (Piriformis)
6. Lying Rotation
7. Sitting Hamstrings
8. Kneeling Hip Flexor
9. Kneeling Hip Flexor with Pull Over
Stretching 02 - (30 minutes)
Abs & Legs HIIT - beginner (6/10 intensity)
If you can't make it to the gym and/or don't have access to gym equipment then give this body weight abs & legs HIIT workout a try. It's been designed to strengthen your core and legs, burn body fat and improve your fitness all at the same time. All you need is a mat. So find some quiet space at home or at the gym and workout with me. It's slightly longer than the beginner 'Workout #1' and the rest times are only 15 seconds compared to 30 - which is why I've scored it a 6/10 intensity - but it's very do-able for most people. There's 2 videos. The first one is a walk-through and introduction of what's involved step by step. The second video is the actual workout done start to finish.
This 25 minute HIIT workout involves 7 exercises per set, with some exercises done individually on one side of the body then repeated on the opposite side. Each exercise is performed for 30 seconds with a short 15 second rest in between. At the end of each set we'll take a 90 second longer recovery before we repeat again. 3 sets in total
1. Lunges (both sides)
2. Knee to Stand Ups (both sides)
3. Crab Hip Lifts
4. Side Hip Lifts (both sides)
5. Bicycle Crunch
6. Mountain Climber
Abs & Legs HIIT - beginner - (intro)
Abs & Legs HIIT - beginner - (workout) - 25mins