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 seconds on, 20 seconds off, and round 2 is 40 seconds on, 15 seconds off.
Prefer to listen to your own music? Try our version without music here: https://nuffieldhealth.vhx.tv/videos/total-body-hiit-with-zahra-no-music
It doesn’t matter whether you’ve danced before – this workout helps you build strength and tone around the key muscles that dancers use. There are a few steps to pick up, but it’s a lot slower than a typical dance class.
If you’ve never exercised before, or you just want to take it easy today, Olivia walks you through the basic principles of form and technique in this simple session.
Light up your core with 3 rounds of each exercise – 30 seconds on, 15 seconds off:
Part 1 – single-leg V-ups and plank step outs
Part 2 – bent hollow hold and rotational mountain climbers.
