This is my latest HIIT workout. I based it on my experience that you work harder when you have to keep moving between completing exercises on the floor and standing, so I coupled eight floor exercises with eight off-the-floor exercises. And it worked, it really worked!
I warmed up with 5 minutes on the treadmill and a 500m row in 2 minutes. I then completed two rounds of my 'Get Up, Get Down' HIIT workout.
I followed this with a short tabata session using a 17.5kg barbell focusing on upper body exercises. (Upright row, clean and press, push press, squat, bicep row and wide row - 2 rounds of 20 seconds work, 10 seconds rest). I finished with a third round of the HIIT workout. I had planned on doing a forth round but my form was getting pretty average after the third so I quit while I was ahead!
I completed this workout at the gym, but as it requires limited equipment so you could easily do it at home, you just need to find a high step (for box jumps and step ups), a chair (for dips and bench hops) and a weight (for chest press).
You need to set a timer for 8 rounds of 50 seconds work and 10 seconds rest. You complete 5 repetitions of the first exercise and then you complete 5 repetitions of its paired exercise and continue to repeat this for 50 seconds. i.e. 5 box jumps, 5 donkey jumps, 5 box jumps, 5 donkey jumps etc.
So now you just need to set those timers and away you go!
Happy exercising :)
I'd love you to share your favourite HIIT workout with me!