High intensity

High intensity

4 Seasons

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High intensity
  • HIIT with Ash #1

    Episode 1

    This 30-minute session will work your body, heart and lungs at a high intensity. You’ll be doing 30 seconds of work for three exercises, then 15 seconds’ active recovery before moving on to the next set of three exercises:
    Part 1 – squats, lunges with twists and press-ups, then star jumps, back e...

  • Low-Impact HIIT with Panu #2

    Episode 2

    Panu takes you through this 25 minute low impact HIIT workout. This bodyweight workout is kind to your joints but still intense enough to build strength and burn calories.

  • Kettlebell Workout with Panu

    Episode 3

    Grab your kettlebell and get ready for a heart pumping, calorie burning session. Panu takes you through this 25 minute workout full of high intensity kettlebell moves.

  • HIIT with Panu #8

    Episode 4

    In this session you’ll be working your whole body with 3 rounds of 3 supersets – 30 seconds on, 15 seconds off:
    Part 1 – Burpee squat jumps and crunches with glute bridges
    Part 2 – Jump lunges and cross body mountain climbers
    Part 3 – Walkouts with jumps and plank rotations.

  • HIIT with Panu #7

    Episode 5

    Get ready to work your whole body with 3 rounds of 3 supersets – 30 seconds on, 15 seconds off:
    Part 1 – air squats and mountain climbers
    Part 2 – down-ups and butterfly sit-ups
    Part 3 – forward lunges and plank walk-ups.

  • Attack! with Zahra #5

    Episode 6

    Get ready to shoot some hoops and skate some ice in this cardio routine that gradually increases in intensity. It's split up into 3 sections that you'll learn individually and then put together at the end with everything you've got.

  • Attack! with Zahra #4

    Episode 7

    This aerobic workout is made up of 3 mixed intensity cardio blocks – expect some fancy footwork along with some high knees, hops and squat holds. Then you’ll finish by working on your core with some plank and push-up drills.

  • Combat with Zahra #3

    Episode 8

    After a warm-up that packs a punch, you’ll move on to the legs with some squat kicks, roundhouse kicks and side kicks, before working on those combos.

  • Pump! with Zahra #4

    Episode 9

    First you’ll focus on your legs with some squats, then there’s some chest and triceps work, and finally you’ll strengthen your back with some deadlifts, rows and cleans. You can use a barbell and a step if you have one, but you can still follow the workout without them.

  • Pump! with Zahra #3

    Episode 10

    A mixture of barbell and dumbbell exercises, you’ll strengthen your legs and glutes with deadlifts, lunges and squats, and work on your arms with rows, curls and presses.

  • Attack! with Zahra #3

    Episode 11

    Get ready for a high-energy mix of aerobic steps such as skips and box steps, with strength exercises such as push-ups and power jacks.

  • Attack! with Zahra #2

    Episode 12

    Zahra will get your heart rate up with plenty of jumps and squats before taking you through some easy aerobic combos.

  • Pump! with Zahra #2

    Episode 13

    After a bodyweight warm-up, grab your weights for some squats and bicep curls before mixing it up with some arm and leg combos.

  • Combat! with Zahra #1

    Episode 14

    Unleash your inner strength, release tension and burn calories with this challenging mix of martial arts and endurance training.

  • Attack! with Zahra #1

    Episode 15

    Prepare to pulse those squats low and lift those knees high in this simple but challenging 30-minute workout. Zahra will get your body moving as much as possible to increase your heart rate and burn calories.

  • Low-Impact HIIT with Panu #1

    Episode 16

    If you have any injuries or joint issues, this workout is for you – it may be high intensity, but it’s lower impact. Panu also provides some even easier options if needed. You’ll do 3 rounds of each exercise, 30 seconds on, 10 seconds off:
    Part 1 – reverse lunges, plank shoulder taps and down-up...

  • HIIT with Olivia

    Episode 17

    This 20-minute session aims to work as many muscle groups as possible, while keeping your heart rate up. The routine includes weights, but if you don’t have any at home, you could use canned goods, water bottles or even laundry detergent bottles.

  • HIIT with Ian #2

    Episode 18

    This 15-minute workout includes 5 rounds of air squats, ice skaters and bear crawls with a minute recovery in each of the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join you again for the cool down.

  • HIIT with Ian #1

    Episode 19

    This high-intensity 15-minute workout has 5 rounds of racer squats, straddles and press-ups into burpees – 40 seconds on, 20 seconds off – with no recovery between the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join...

  • HIIT with Panu #6

    Episode 20

    This time it’s 3 rounds of 30 seconds on and 15 seconds off for both exercises in each section of this workout:
    Part 1 – jumping lunges and reverse crunches
    Part 2 – burpees and raised leg crunches
    Part 3 – bodyweight thrusters and mountain climbers.

  • HIIT with Panu #5

    Episode 21

    You’ll be rotating through 3 exercises for 3 rounds – 30 seconds on, 10 seconds off, before changing up the exercises:
    Part 1 – down ups, forward lunges and planks with rotation
    Part 2 – air squats, hand-release push-ups and butterfly sit-ups.

  • HIIT with Panu #4

    Episode 22

    For this workout you’ll be doing 2 exercises back to back – 30 seconds on, 30 seconds off – for 6 rounds before switching up:
    Part 1 – squat reaches and plank walk-ups
    Part 2 – half burpees and forward lunges with rotation
    Part 3 – Russian twists and glute bridge leg lifts.

  • Tabata HIIT with Panu #2

    Episode 23

    Work your whole body in this Tabata-style session with 8 rounds of 2 exercises in each section – 20 seconds on, 10 seconds off:
    Part 1 – jumping lunges and mountain climbers
    Part 2 – V-sits and burpees
    Part 3 – hand-release push-ups and planks with rotation.

  • HIIT with Panu #3

    Episode 24

    This workout involves 3 rounds of 2 exercises – 30 seconds on and 15 seconds off – for each section:
    Part 1 – skater hops and plank walk-ups
    Part 2 – down ups and butterfly sit-ups
    Part 3 – wall sit and wall mountain climbers.