There’s no greater feeling than feeling strong, sexy and in control of your body – it’s empowering. And every woman should (and can) feel unstoppable. My new FIGHTER workouts on TIFFXO will do just that. They’re a Taekwondo-inspired mix of HIIT (high-intensity interval training) and HIRT (high-intensity resistance training), which means you’re going to shred and build muscle like never before.
This is just one example of my FIGHTER workouts, and it’s not only fun and addictive (your body will crave it), but it’s designed to maximise the afterburn effect. This means your body will burn fat all day and even the next day – how good is that! And because it targets every muscle group and will awaken muscles you didn’t even know you had, I can confidently say it will sculpt, shred and completely change your body composition.
Other big perks include:
- It only takes 20-25 minutes, so you can always sneak it in
- Intense, intermittent training increases metabolic rate and speeds up the release of fat stores.
- You don’t need a gym. You can train at home, on holiday or at your local park with friends
- Itreleases endorphins, so you’ll enjoy a post-workout high
- You don’t need fancy equipment. Just use your own body weight, soup cans or weights from a discount store
Ready to shred?
Tiff Hall’s FIGHTER workout
Boxing squat thrusts
Glutes, quads and shoulders are in for a serious blitz with this exercise. Begin by standing, holding your weights by your side if you’re using them (still effective without weights). Now squat down to the floor and place your hands on the ground under your shoulders. Then jump your feet out to plank position, hold momentarily and jump them back under your body. Now stand up straight and complete a straight punch with each arm. This is one rep. Repeat and fight!
Knuckle push ups
This is a twist on a classic that your biceps will love. Start in a regular push up position, either on your knees or toes. Now, instead of placing your flat palm on the ground, make your hands into fists with your fingers facing inward. Then complete pushups as you usually would with your core switched on. Boom! Feel and embrace that burn.
Let’s switch those glutes and quads on, and treat your shoulders to a little love. Holding a dumbbell (or soup can) in each hand, begin by standing with your hands by your side. Extend your left leg behind you, placing it on the ground and sinking into a lunge position (and ensuring your right knee stays in line with your right ankle). As you do so, raise both arms out to the side so they’re in line with your shoulders. Then return to the starting position and repeat on the other side.
High knees, with boxing oblique twists
This one’s for the hip flexors, glutes and core. Start with your hands in a guard position under your chin, elbows pointing to your hips and your forearms facing the front. Now run on the spot lifting your knees up high to your belly button. Add in upper body twists side to side so your elbow meets the opposite knee. Remember, keep your knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core.
Fire up every muscle with this full body exercise. Start in the high plank position and bring your right knee towards your right elbow and push back. Then repeat with your left leg. Speed is the name of the game so do it as if you’re running. Remember to engage your core and breathe.
Looking for more workouts? This 30 minute workout will burn 300 calories, plus we have a Barry’s Bootcamp workout that will torch fat in 20 minutes flat.
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