Are you up for Tiffiny Halls’ gruelling HIIT workout?


Because gone are the days spending hours on the treadmill doing cardio. 

Photo: Supplied

When it comes to training, 20 minutes of HIIT (high intensity interval training), alternating between intense intervals and periods of rest will burn more calories than 20 minutes of steady-state cardio. It’s science, and personally, I love efficiency. HIIT training is a fantastic method to fight against weight loss plateaus and to stimulate hormonal changes to build lean muscle, with results guaranteed.

Try this workout on for size. Each exercise should take you 20 minutes with a period of 10 seconds of rest in between. Then, repeat the circuit 8 times. It’s not easy, but that feeling after? It’s awesome.

Front kick to back kick

  • Stand in a natural fighting stance – front on, one foot forward one back, guard up.
  • Kick your front foot forward, driving through the hip to extend the leg, and leading with the ball of your foot to flex your calf.
  • Then, kick your back leg behind you, driving through the hip but leading with your heel instead.
  • Repeat.

Star jump punches

  • Start facing the front with your right foot forward and your guard up.
  • Now, give me your best star jump: ultra spring in your step, arms swinging high above your head, then back down by your side.
  • From here, bounce back into your starting stance, but this time with your left foot forward. Throw a jab punch with your left arm, and then repeat the exercise alternating sides.

Side kick heel clicks (Punch the legs out with your glutes!)

  • Point your toes to the front in a wide stance and sink down low. When you hit half way down in a squat, that’s the sweet spot.
  • Step your left foot to your right foot, pivot the heel, and kick to the side with the blade of your foot. Then, lace your kicking leg down and step back into horse stance.
  • Jump up, click your heels together and repeat, while alternating on each side.

Jumping switch lunges and punches

  • Start with your left foot in front of your right foot, knees bent, and punch your arm out in a jab.
  • Pull in that belly button so you engage the core, then jump off both feet, switching the position of your feet in mid-air so that your right foot is in front of your left. At the same time, punch with the other fist.
  • Land in a basic lunge with your right leg in front. Make sure your front knee is bent at 90 degrees (don’t let it creep over your toes), and your back knee is bent directly underneath your body (so that your knee drops close to the floor).

Do each exercise for 20 seconds with 10 seconds rest. Repeat the circuit 8 times.

For more from Tiffiny Hall and TIFFXO, head here.



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