Target all your major muscle groups while getting your heart rate up with this 20-minute session. For parts 1 and 2 you’ll be doing 2 rounds of 5 exercises – 30 seconds on, 10 seconds off, and for part 3’s Tabata you’ll be doing 4 rounds of 2 exercises – 20 seconds on, 10 seconds:
Part 1 and 2 – ...
Tone your whole body while working your heart and lungs with this 30-minute HIIT session. You’ll be doing 3 exercises for 30 sections each, followed by a 20-second active recovery, before switching up the exercises 2 more times in each section:
Part 1 and 3 – sumo squat jumps, close grip push-ups...
Ideal for HIIT beginners, or if you just want to take it easy, this 20-minute class will slowly raise your heart rate. Start with some simple jumps and side steps and build up to lunges and slow burpees.
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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.
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Increase your heart rate and burn those calories with this 20-minute HIIT session:
Part 1 – AMRAP (as many rounds as possible) in 2 minutes: 5 crawl-out donkey kicks, 10 squat switches and 15 ankle-touch star jumps
Part 2 – 45 seconds on, 15 seconds off: side-shuffle knee ups, burpee overhead rea...
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...
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...
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.
This 20-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.
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.
Zahra takes you through 10 exercises to work your whole body: pulse squat jumps, side shuffles with squats, curtsy lunges, mountain climbers, crawl outs with arm reaches, lunge jumps with shuffles, press-ups with reaches, planks to squats, plank taps, and squat jumping jacks. Round 1 is 45 second...
This 20-minute HIIT session will target several muscle groups while raising your heart rate. You’ll be doing 20 seconds on, 10 seconds off for 8 rounds in each superset, alternating between each of the 2 exercises.
Superset 1 – thrusters and hand-release push-ups
Superset 2 – burpees and V-sits
Challenge yourself with a 15-minute ascending ladder of burpees and air squats. The burpees go up in 1s and the air squats in 2s, so first you’ll do 1 burpee and 2 air squats, then 2 burpees and 4 air squats, and so on.
Can you get through 120 push-ups? First you’ll need to complete a buy in of 10 half burpees and 15 air squats. And if you have to break your push-ups, you’ll have to do the buy in round again before you can carry on. Good luck!
This workout includes 3 pairings of strength and cardio exercises with 3 rounds of each – 30 seconds on, 15 seconds off:
Part 1 – wall sit and squat jumps
Part 2 – crunch hold and mountain climbers
Part 3 – plank and burpees.
For each section of this workout you’ll be doing 8 rounds of 2 exercises, alternating between them:
Part 1 – hand-release push-ups and flutter kicks
Part 2 – jumping lunges and bicycle crunches
Part 3 – burpees into a squat jumps and plank walk-ups.
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.
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.
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.
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.
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.