Staff Training
4.3 HIIT
HIIT (HIGH INTENSITY INTERVAL TRAINING)
The structure of HIIT program is different from of a Boot Camp program. Workout sessions designed for HIIT is very specific and utilising time-based structure. With HIIT program, it goes for 45 minutes and we limit it to only 10 stations. Although the session is designed to be highly intense due to the HIIT fundamental, it suits every fitness levels and age group.
When setting up stations before the start of a workout, it is vital to either placing stations in a line or in a circle. This will allow for a quick transition between stations due to the limited break/transition time.
Example of HIIT Workout Program
Example 1 (Concept: Resistance, Body Weight and Conditioning)
Round 1: 60 sec per station without break (total: 10 minutes)
Round 2: 45 sec with 15 sec transition time per station (total: 10 minutes)
Round 3: 60 sec per station without break (total: 10 minutes)
Rest: 60 sec after each completed round
TOTAL WORKOUT TIME: 33 minutes
Stations:
- KB Squat High Rows
- Push Up with Shoulder Taps
- Assault Bike – sprint
- DB Renegade Rows
- Weighted Sit Ups
- KB Swings
- SB Clean and Press
- DB Goblet Sumo Squats
- Wall Balls
- Track Sprints
Example 2 (Conditioning, Abs and Body Weight)
Round 1: 60 sec per station without break (total: 10 minutes)
Round 2: 30 sec per station + 30 sec abs before moving station (total: 10 minutes)
Round 3: 60 sec per station without break (total: 10 minutes)
TOTAL WORKOUT TIME: 33 minutes
Abs Exercises will be alternated between stations
Abs exercises:
- Plank
- V-Ups
- Hollow Hold
Stations:
- KB Single Arm Swings
- Skater Jumps
- Dead Ball Slams
- Spider Push Ups
- Plate Snatch
- TRX Rows
- Assault Bike
- Box Jumps/Step Ups
- Rope Slams
- 4 Hill Climbs to 2 Push Ups