Staff Training

8. Transformations

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:

  1. KB Squat High Rows
  2. Push Up with Shoulder Taps
  3. Assault Bike – sprint
  4. DB Renegade Rows
  5. Weighted Sit Ups
  6. KB Swings
  7. SB Clean and Press
  8. DB Goblet Sumo Squats
  9. Wall Balls
  10. 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:

  1. Plank
  2. V-Ups
  3. Hollow Hold

Stations:

  1. KB Single Arm Swings
  2. Skater Jumps
  3. Dead Ball Slams
  4. Spider Push Ups
  5. Plate Snatch
  6. TRX Rows
  7. Assault Bike
  8. Box Jumps/Step Ups
  9. Rope Slams
  10. 4 Hill Climbs to 2 Push Ups