High Intensity Interval Training, also known as HIIT, is one of the best ways to stay motivated and keep your fitness goals on track during winter. HIIT is a very effective workout if you have limited time – it gets your heart rate up, boosts your metabolism, and you’ll be burning fat even after the workout has finished.
Created with Groupon, this Body By Finch HIIT workout will leave you feeling inspired and energised in around 30 minutes. It’s perfect to do on a winter’s morning or evening, and you can do it either in the gym or in the comfort of your own home.
After warming up, perform the six exercises shown for 30 seconds each,with a 10 second break in between exercises. Once you have finished the first round, take a one minute break and then repeat the sequence three more times. When you’ve finished, don’t forget to take a few minutes to stretch and cool down. I hope you have fun, enjoy the workout and stay motivated all winter long.
We recommend you consult with your doctor or general practitioner before commencing any new health, fitness or nutrition program, especially if you’re pregnant, returning to exercise after pregnancy or have a health condition.
Groupon accepts no liability for the content of this video. Groupon is not responsible for any injuries caused other.
High knees – 30 seconds
Starting with your legs hip width apart, drive your right knee towards your chest and quickly place it back on the ground.
Follow immediately by driving your left knee towards your chest. Continue alternating from one leg to the other as quickly as you can.
Move your arms for extra momentum and maintain the pace.
For a modification, just move the knees up slowly one at a time.
Star jumps – 30 seconds
Start in a standing position with your feet together and arms by your side.
Jump your feet and move your arms out to the side, keeping them straight.
Return to the standing position, then continue to jump in and out, maintaining your pace.
Shuffle squat – 30 seconds
Start in a standing position. Shuffle your legs back and forth for two counts, then come down into a deep squat, like you’re sitting into a chair.
Remember to engage the core and legs. Power back up, then shuffle and squatagain.
Keep your spine neutral and your feet shoulder width apart.
Repeat for 30 seconds.
For a modification, simply squat up and down without shuffling your feet.
4 punch combo – 30 seconds
Start with your legs out wide and knees slightly bent.
Do two uppercuts followed by two straight punches, known as forward jabs.
Remember to engage your core and keep your fists up by your jawline.
Mountain climbers – 30 seconds
Start in a plank position. Bring your knees up, one at a time, into your chest in a continuous motion as fast as you can.
Keep your core engaged and your body straight.
Drive the knees to the chest, don’t let the hips lift or drop,and keep the arms strong with hands positioned straight under your shoulders.
Bicycle crunches – 30 seconds
Lie flat on the floor with your lower back pressed to the ground,pulling your navel in to also target your deep abs.
Put your hands behind your head, then bring your knees in towards your chest in a 90 degree position to start.
Lift your shoulder blades off the ground,and make sure you do not pull on your neck.
Straighten your right leg out to a 45-degree angle to the ground while twisting your upper body to the left, bringing your right elbow towards the left knee.
Make sure your rib cage is moving .Switch sides and do the same motion on the other side.
For a modification,simply perform a sit up.
Side lunge – 30 seconds
Start with feet together and your hands in a prayer position.
Take a wide step to the side and compress the standing leg, making sure you bend your knee down as far as you can.
Thrust back up to a starting position, then repeat on the other side.
When you come down low, remember to keep the spine neutral and lunge as deep as possible. You can put your arms out in front to help keep you balanced.
Gridiron run – 30 seconds
Start with your feet shoulder width apart. Quickly step in place for four counts, then step out forfour counts, then bring your feetback in together for four counts.
Repeat the sequence as fast as you can, pretending like you’re an NFL football player.
For a modification,simply slow down your pace.
Groupon and Body by Finch have teamed up for a winter fitness campaign which you can check out here. You can also follow Rachel on her website, Facebook and Instagram.
While we’re on the topic of HIIT, here’s the at-home HIIT workout that’ll help you destress before guests arrive. Also, how the KIC girls stay motivated when it’s dark and cold.
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