20 Minute HIIT

Whether it be to loose that extra fat, or produce exciting endorphins, this high intensity interval training session allows you to burn 150-400 Kcal in just 20 minutes, and this is what I use on a regular basis. Do try it out and let me know how it suits you! 1. Warm up with stretches (5-7 mins) MODULE 1: 2. Start off with a quick jump rope session: you must be at a fast pace, and continuously jumprope for 2.5 mins or at least 150 jumps. Try to extend till failure. 3. 20 second break (if you want to burn more calories, try throwing in a boxer shuffle) 4. Alternate stepper on either a bench or a stepper for at least 1.5 mins or 75 shuffle steps 5. 30 second break (if you want to burn more calories, try throwing in a boxer shuffle) 6. Repeat Steps 2-5 another 2 times (3 reps of module 1 in total.) MODULE 2: 7. Kettle-Bell swing with squat: 60 seconds or 25 swings 8. 10 second break 9. Ball Slam with a 4kg medicine ball: 60 seconds or 25 slams 10. 25 second break 11. Repeat Steps 7 to 10 another 2 times (3 reps of module 2 in total.) COOL DOWN: 12. Chest below knees: drop down low and hang and wait for heart beat to return to normal. 13. Arm swings may help relax your muscles 14. Downward dog and Cobra position for 30 seconds each 15. You're done!