Saturday 9 January 2016

Current Favourite HIIT Workouts

Over Christmas, like many I didn't have access to a gym, but still wanted to keep fairly active over the festive period - mainly to offset the barrage of wine and Stilton I planned on enjoying!

To get the smugness out of the way quickly, I impressed myself by getting a few 7 / 8 mile runs, a couple of 10ks and a cheeky Parkrun in, and it was really nice to be able to get out so much. Normally in Winter I'm restricted to running on weekends, so it was good to have the freedom during the day to pound about.

Running 10k over the holidays
In true British style, the rain over Christmas was sometimes too much to bear, so I used HIIT training to mix things up.

I'm a massive fan of HIIT (High Intensity Interval Training), and incorporate it into my regime at least three times a week. More on the benefits of HIIT here and here.

I thought I'd note down a few of my fave workouts at the moment, in case you fancied some inspiration over the coming weeks. The workouts below include both home and gym based workouts. Obvs, I'm not a PT, I'm just sharing what I've been doing for the past couple of weeks. If you're not already, get on and follow the bloody gorgeous Joe Wicks on Insta etc, as all his HIIT workouts are great. He got me into it in the first place, especially the first workout..

Workout 1
Equipment: treadmill
This is my absolute go-to for a 'killa' workout if you're pushed for time.

Naturally, you'll need to adapt the sprint speed to suit you, I usually set this to between 17 - 18kph (18 being really challenging for me).

  • 1 min walk warm up
  • 2 mins run 11kph
  • 45 secs sprint at desired speed level (17 - 18kph)
  • 30 secs rest
  • 45 secs sprint
  • 30 secs rest

.. repeat until you hit 20 minutes. Trust me, it's an absolute beast. I love it.

If you've not done sprints before, or don't feel comfortable hopping on and off the treadmill edges, speak to someone in the gym - I did this when I first started because I wasn't confident with the speed, and getting someone to walk me through it really helped.

Workout 2 
It has two parts to it, A & B, and takes me around 40-45 mins.
Equipment: treadmill, weighted barbell, kettlebell, bench
I do these sprints with the treadmill turned off, to make it really tough. I grab the front handles of the treadmill, and push until the belt moves, then run as fast as I can (with my hands still gripped) for 20 seconds.


  • Treadmill (turned off) sprint for 20 secs
  • Rest 30 secs
  • Treadmill (turned off) sprint for 20 secs
  • Rest 30 secs
  • 10 barbell weighted squats (I'd probably use a 20kg barbell) - pulse up and down 5 times at end
  • 10 Burpees
Repeat 5 times

  • 10 dips on a bench / chair
  • 10 kettlebell swings
  • 10 deadlifts (use the barbell for this, adjust the weights as necessary for you, I'll increase the weight here)
  • Upper body get ups (sometimes called moving planks)
Repeat 5 times

Workout 3
This one's adapted from one of Joe's, it's a ladder workout and great to do at home as all exercises are bodyweight based. 

The method for this one is easy.

10 secs on, 10 secs off (each exercise).
20 secs on, 20 secs off,
30 secs on, 30 secs off,
40 secs on, 40 secs off,
30 secs on, 30 secs off,
20 secs on, 30 secs off,
10 secs on, 10 secs off.

You do as many of the below in the time available. Once you've completed all the exercises, you adjust the time. 
  • Burpee tuck jumps
  • Mountain climbers
  • High knees
  • Press ups
  • Squat jumps
  • Lunge jumps
  • Plank
So, you'd do each of the above exercises for 10 seconds, resting for 10 seconds in between each exercise, then move on to 20 secs and so on. 

This one's sneaky; you're doing burpees for ten seconds thinking what the hell is all the fuss about, but just you wait until you're on 30 / 40 seconds. I had to remind myself not to get cocky!

If you have any favourite HIIT workouts, send 'em my way!



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