I hope you’ve had your coffee boys and girls because today we are going to have ourselves one hard and fast total body HIIT (high intensity interval training) workout.

Now, this year some of my own personal health and fitness goals are to focus on building strength and gaining some size (aka muscle bulk) I don’t do a lot of cardio but, every now and then I like to mix things up with a hard and fast HIIT session.

Research shows HIIT workouts boost your metabolism not only while your working out but that it will continue to burn at the accelerated rate for hours (I’m talking like 24 hours!). For those of you who are aiming to lose a few kgs (or lbs) this means long after your workout is over your resting metabolic rate will remain elevated so you will be burning a higher amount of calories even while your doing nothing.

If you’ve never done a HIIT workout before here is what you need to know – its basically short bursts of various intervals (exercises) where you work as hard as you possibly can followed by a period of (active) rest.

The plan is that we are going to do the entire sequence through 4 times total with a 1 minute rest between each set. Got it?

The only catch is you must remain active in your 1 minute rest . . . just keep moving at a lower intensity.  Walk around the room, grab a drink, give yourself a high five, anything, just keep moving. Let your heart rate come down a little, then it’s go time again!

Each round should take you around 2 1/2-3  mins to get through so even after we add our well earned minute rest, you will be done and dusted about 15 mins.

Ah that’s what I love about HIIT training. It’s hard, fast and seriously effective!

Take your time, concentrate, focus and breathe through each and every exercise. Make. It. Count!

Give each exercise everything you have then move to the next exercise as quickly as you can with little to no rest in-between (of course listen to your body if you feel like you need a second to grab a drink and catch you breath by all means do so but only if you really need it ok?) then we savour our rest and kick it through for our total of 4 sets, got it?

When you’re done come back and leave a comment letting me know how you did. Or give me a shout out on Instagram or Twitter I wanna see you sweat baby!

Ok enough chit chat. Let’s do it.

Time to HIIT it!

Total Body Blast

First we need to warm up for 5 minutes or so. Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Now are we ready?

Time to work baby –

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body. You worked hard, you totally earned it.

Boomshakalocka – Getting. It. Done!