So I have had a lot of requests recently to post a HIIT (high intensity interval training) circuit. Now HIIT is a must in all of my workouts. I will usually warm up with 10-15 minutes of HIIT, do my planned workout i.e. arms, legs etc, end my workout with a 10 minute HIIT and finally cool down with steady cardio on the treadmill at an incline. I have noticed a significant difference in my body composition since I have structured my training to fit this format. I have more definition and have more lean muscle. This workout is one of my favourite HIIT workouts and is perfect if you are pressed for time. You will be dripping in sweat after you complete this circuit.
What you need:
Pair of dumbbells– I used x2 4.5kg dumbbells for this video. When I usually complete the full circuit (6-7 rounds) I will aim to use a light set of dumbbells (2.5kg) and a slighty heavier set (4.5kg). I find this the most efficient way for burning fat. I will start off with a light set of dumbbells and will alternate dumbbells between rounds. This increases the intensity of the workout and will allow you to challenge yourself. Remember find a pair of dumbbells that you feel comfortable with for this circuit.
Yoga mat– This is optional but I prefer to use a yoga mat when I am doing the X mountain climbers in the circuit especially on hard surfaces.
Timer– A good timer is a necessity. There are tons of great HIIT timers available in the app store. This allows you to be more efficient with your workouts by having an approximate working time and an approximate rest time.
Want to burn more calories?
During the 15 second rest period between each exercise still keep your body moving. During the rest period I like to do high knees, squat pulses or even jump in place. Aim to keep your heart rate up which will ensure that you are burning more calories and will melt away that fat away!
Complete 6-7 rounds of the full circuit.
Now it’s time to get sweaty and start working towards your fitness goals!
Comment below to let me know how you found this HIIT circuit 🙂
Love Mel x