I’m loving the High Intensity Interval Training (HIIT) that I am doing with my Fitness First trainer, Marc. This HIIT Full Body Toning Workout is another workout I did with Marc that you can also do at the gym with my awesome free printable. To receive the workout printable for FREE, sign up to my newsletter using the link below. Don’t forget to keep an eye on the blog for the post that offers a FREE 12 month platinum membership to Fitness First (if you subscribed, you’ll be the first to know about it via email).
The Benefits of HIIT training:
- Saving time and expediting results (15 minutes of a hard session can give the same benefits as 1 hour of treadmill running);
- Burns more calories after the workout than a normal aerobic session;
- You don’t get bored because it changes so often and the exercises are for a short time;
- VO2 Max increase; and
- Improves the flexibility of arteries and veins leading to better blood circulation.
Let’s get training! It’s time to HIIT it up!
Follow along here or receive by email the simple PDF printable (along with all my other workout printables, like this one) by subscribing to our weekly newsletter here.
Chin ups
- Loop an exercise band (NB: the thicker it is the more support it will give you) around the bar and pull one end through the other band, until it holds tightly to the bar.
- With an underhand grip on the bar (hands in alignment with your shoulders), place your foot in the band and hang at arms length.
- Perform chin-up by pulling your collar bone to the bar by pulling your upper arms down whilst keeping your chest out and squeezing your shoulder blades together.
- Release slowly to lower your body down.
Ball Slam 
- Stand with your feet shoulder width apart holding the ball at chest height with your knees slightly bent. Extend the arms up as high as possible.
- Throw the ball to the ground in front of your feet with as much force as possible bending at the hips and keeping your core engaged through the movement.
- Catch the ball after it bounces and repeat each rep with speed and power.
Aqua Clean and Press
- Stand with your feet shoulder width part with the bag at your feet.
- Squat down to grasp the bag with a overhand grip.
- Keeping your core braced and your chest up, lift the bag off the ground with speed driving up through your heels and pushing your hips forward.
- Once the bag reaches your hips, shrug your shoulders powerfully and pull the bag up higher, leading with your elbows. As the bar travels towards shoulder height, squat back down under the bag and rotate your elbows forward so you catch it on your arms and the front of your shoulders.
- From there, bend your knees slightly and then straighten them while pressing the bag directly above your head by straightening your arms.
- Reverse the move back to the start.
Sled Push
- Load your pushing sled with the desired weight. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles.
- Push the sled as fast as possible, focusing on extending your hips and knees.
Atomic Push up
- Adjust the TRX to full length.
- Kneel facing away from the anchor with feet in front cradles, place hands on ground with hands slightly wider than shoulders and lifts up into plank position engaging your core.
- Lower chest towards group, bending elbows 90 digress.
- Press back up and bring knees into chest while rasing the hips slightly.
Wall Ball
- Stand with your feet wider then your shoulders hold the ball above chest height with elbows pointing directly towards the ground.
- Lower your hips to the group in a squat keeping your torso upright and holding the ball above chest height.
- Push through your heels as you explode up out of the squat. At the top of the squat extend the arms throwing the ball towards the target.
- Catch the ball high and let the ball push you to the bottom of the squat again.
What sort of training would you like to see in the next printable?
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Amy Darcy
Editor & Founder at Eat Pray Workout
Amy is the founder and editor of Eat Pray Workout. She is an Australian lawyer, army wife, health & fitness lover and Mum. Sharing her passion for a holistic and realistic approach to wellbeing and fitness, her mission is to inform, inspire & empower women to live a flourishing healthy lifestyle.
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