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Summer Sessions at PureGym: In HIIT To Win It Challenge


If you're short on time and want to get the most from your workout you can't beat high-intensity interval training (HIIT).

HIIT training involves putting in your maximum effort for short, intense bursts of exercise followed by short recovery periods to reap the maximum rewards.

The benefits are pretty impressive - improved endurance, increased fat burning and a boost to your metabolism so you'll burn calories faster and for longer. In fact, research suggests that 15 minutes of HIIT training burns more calories than an hour jogging.

Sure you can perform HIIT workouts using your favourite cardio machine but this challenge involves a series of fantastic body-weight exercises that can be performed anytime, anywhere. Prepare to be taken out of your comfort zone. Well, it is a challenge! 


What is the In HIIT To Win It Challenge?

First up, warm up and stretch for a few minutes to ensure you're ready to roll. After all, you're about to push yourself hard. Then, perform each of these exercises for 45 seconds at maximum effort, followed by 15 seconds rest. Repeat 5 times. If you need help with any of the exercises, just ask a member of the team.

Cool down and stretch once you've completed the challenge by walking on the treadmill at a low intensity for three minutes, followed by some static stretching. This will help reduce muscle soreness and kick start your recovery period.

PureGym circuit challenge jump squats


Exercise 1: lower body - explosive jump squats

How? With your feet shoulder-width apart, squat down so your thighs are parallel to the ground, then quickly jump as high as you can. 

Why? Explosive body squats will tone your quads, core, calves, hamstrings and glutes.

Perform for  45 seconds, followed by 15 seconds rest.


Exercise 2: lower body - skaters

How? With your feet shoulder-width apart lean forward keeping your back flat and core tight. Jump to the right landing on your right leg and swing your left leg behind your right leg. Then repeat in opposite direction.

Why? Skaters will work wonders for your hip flexors, abs, glutes, hamstrings and quads.

Perform for  45 seconds, followed by 15 seconds rest.

PureGym circuit challenge jump squats


Exercise 3: upper body - push up

How? Place your hands flat on the floor, shoulder width apart and stand on tiptoes in the plank position. Lower yourself until your chest touches the floor, then push up.

Why? Push ups are a great calorie burner and will work out your deltoids, pecs, abs, obliques, and quads.

Perform for  45 seconds, followed by 15 seconds rest.


Exercise 4: abs - plank

How? Place forearms on the ground with elbows aligned below the shoulders, and arms parallel to the body at should width distance and then ground the toes into the floor and squeeze the glutes.

Why? The plank will tone your core, plus improve your balance, posture and flexibility.

Perform for  45 seconds, followed by 15 seconds rest.

Repeat exercises 1 to 4 for a total of 5 rounds. 


After more HIIT workout ideas? Check out our free workout videos for total body HIIT workouts for beginners, intermediate and advanced.

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