How to maintain progress in and out of the gym

Now answer this honestly, how many times have you regretted doing a workout? My point exactly!

Often times the hardest part of getting moving is exactly that – saying no to excuses and making the decision to move, regardless of where you are, what the weather is like or how little time you might have up your sleeve.

A good high intensity interval training (HIIT) session won’t just get you burning bulk calories in a short period of time, it can also boost your mood and contribute to significant fitness results when done regularly.

Strapped for time? No worries!

Here’s 5 HIIT workouts you can do in less than 20 minutes – and we’ve got one for every occasion. Now there’s no excuse not to get moving!

  1. Outdoor HIIT Workout

Sometimes you can’t make it to the gym, other times you just need some fresh air – we get it! Here’s an outdoor HIIT workout you can do anywhere. Try and find some grass (or another comfy surface) and mark out 15m – this is your working zone.

Warm up: 2 x laps: Inch worm with push up at the bottom and squat at the top
Workout: Set a timer for 20 minutes. Complete 1 exercise after another with no rest in-between. Rest for 30 seconds at the end (after the plank) before repeating the circuit. Continue working until time runs out.

  • Sumo Squats (wide squat) – 4 laps: Stand facing the side for a wide squat, pivot on front foot 180 degrees and squat facing the other direction
  • Walking lunge – 4 x laps
  • Burpee Broad Jump – 4 x laps
  • Plank – 1 minute: For an extra challenge, lift 1 foot or 1 arm, or both – but make sure they are on opposing sides!
  1. Beach HIIT Workout

Leverage an epic natural training tool for this workout – the sand! Soft sand creates resistance, forcing our muscles to work harder, while hard sand supports quicker movements. Get ready to get sandy!

Warm up: 5 min jog
Workout: map out 25 metres in the sand (using large steps to measure metres). Complete each exercise 1 after another with 20 seconds rest in between.

  • 5x 25m sprints: Starting in a lying position on your stomach, facing away from the target
  • 3x 25m broad jump landing on soft knees: 25m jog back to start between each round
  • 3x 25m Bear crawl: Hands and feet on sand, hover knees just above sand keeping butt down. 50m jog back to start between each round
  • 3x 25m speed commando crawl: 25m jog back to start between each round
  • Finisher: Swim! Ocean swims have so many benefits –  salt water is amazing for your skin, while cold water helps with muscle recovery and releases both endorphins and adrenaline. There’s no way you won’t feel amazing after this beach workout.
  1. Hotel Room/ Lounge Room HIIT Workout

No equipment, no space? No problem! It’s amazing what you can find around your home or hotel room to compliment an awesome sweat session.

Workout: try 15 reps of each for 3 x rounds. Simply add more rounds for an extra burn.

  • Body weight squat/Plyometric squat: Use a dining chair or the couch as a gauge for depth
  • Backward stepping/Plyometric lunge
  • Incline push up OR standard push up: If incline is your choice of burn, place your hands on the edge of the couch and feet on the floor
  • Tricep dip: Use a dining chair to keep the hands narrow and ensure elbows track straight back. For an extra challenge, straighten the legs
  • Lying hip raise OR single leg lying hip raise
  • Bicycle crunch
  1. Gym HIIT Workout

Make the most out of a fully equipped gym with this full body HIIT workout. Try this combo to build lean muscle and burn calories for hours after your workout has ended. Volume is key here, so pick weights that challenge you.

Warm up: 5 mins of Treadmill, Bike, or Cross Trainer
Workout: complete 8-12 reps for 3-4 sets.

  • Deadlift: The beast of all the lifts! Use a barbell if you’re comfortable, or otherwise dumbbells
  • Pull up: Use your body weight, or jump from a box and move as slow as possible on the downwards motion. The downwards (eccentric) phase is where we gain our strength!
  • Suspended pistol squat: Hold the suspension trainer with both hands, or for an extra challenge, try 1 hand
  • Cable chest fly
  • Decline bench sit ups: For extra challenge hold a weight plate to your chest
  1. Peak Hour Gym Workout

A busy gym doesn’t need to mean a poor workout. You only need a small amount of space and equipment to get sweaty with this one.

Workout: Complete each exercise for 45 seconds on, 15 seconds rest, 3 sets before moving to the next exercise.

  • Kettlebell squat press: Hold the KB in front of your chest while you squat and then push overhead when you stand
  • Dumbbell renegade row with push up
  • Burpee with 180-degree jump: Each burpee should face the opposite direction
  • Mountain climbers
  • Finisher: 1 minute of High knees or Tuck jumps: As many as you can do!

If all else fails, chat to us and we can help you with all ascpects of training & nutrition. Visit us at www.outfit24.com.au