HIIT Training – The Do-It-Anywhere-Workout

hiit training

HIIT Training – The Do-It-Anywhere Workout You Should Have in Your Fitness Bag of Tricks

HIIT has been a staple training methodology for many years now. In one study conducted by The American College of Sports Medicine, they say HIIT is among the top fitness trends for 2017, along with body weight training and wearable tech. Now unless you have been living under a rock, you would have at least heard about HIIT but knowing exactly what it is, is another story…  Let’s look at what HIIT exactly is, it’s benefits and then give you a do-it-anywhere workout.

High-intensity interval training, otherwise known as HIIT, is an exercise methodology where you push as hard as you can, give 100% intensity during short, concentrated bursts of exercise. This is then followed by brief, and often exercise active periods of recovery. This type of exercise is designed to seriously elevate your heart rate and effectively results is an increase in fat oxidisation and improvements in cardiovascular fitness in less time.

Essentially what happens inside your body during a HIIT session is as the body’s need for oxygen increases damatically during the maximal effort periods, your body goes in to a state of oxygen deficit, or in other words, an oxygen shortage. This triggers your body to ask for more oxygen during the recovery period. In the fitness industry, this afterburning effect is commonly referred to as excess post-exercise oxygen consumption (EPOC) and you might have heard one of our F1rst Class Fitness Personal Trainers talking about EPOC at some stage… EPOC is the reason why intense exercise might help you burn more calories and fat than regular aerobic and steady-state workouts.

Now, although the theory of EPOC sounds more than enough to get you out there doing HIIT sessions, here are three extra benefits of HIIT that you might want to be aware of…

1. With HIIT, You Don’t Need Equipment

That’s right… No Dumbbells, no Barbells, no expensive machines…! HIIT workouts usually use only your body weight. The reason for this is the emphasis is on getting your heart rate up and keeping it there. It really doesn’t matter what you do or how you do it, just move, use big muscle groups and find that maximal intensity.

2. HIIT is Quick and Convenient

Trust me when I say that everyone has time to workout! HIIT makes this statement even more rock solid. There really is no excuse to not exercise because HIIT workouts can be done anywhere and anytime. And, a typical HIIT session can take only 30 minutes or less! Who can’t spare that? After all, this is your health and fitness we are talking about here… It is so great that HIIT has both those important areas covered.

3. HIIT Increases Your Metabolism

Now we have already discussed how the combination of high intensity movement and interval training results in an EPOC effect, right..?! Well, EPOC speeds your metabolic rate and can translate into a heightened metabolism sometimes up to 48 hours after the session is complete. This means you’ll still be burning fat even after you’ve left the gym. Do a HIIT training session every second day and enjoy the fat burning benefits all week…!


So…. I guess you want the Do-It-Anywhere HIIT Workout now that you know all about it…. Well here it is complements of F1rst Class Fitness..

The Do-It-Anywhere HIIT Workout

Ok, so this is supposed to be a challenge so push yourself! The most advantageous use of this workout would be in an arrangement that incorporates some type of loaded strength exercise. So, if you have a Kettlebell or a set of Dumbells sitting around at home, or if you are doing this workout in one of our gyms, use some weight because it will add a dimension of difficulty to your workout. However, it is also an effective and extremely efficient workout that can be done anywhere when pressed for time using body weight only.

The key to HIIT training is to complete the work sets as hard and as fast as possible whilst using good form. Perform each exercise at 100% effort, with 30 seconds of rest in between work sets. Repeat this workout every other day with the goal of finishing it quicker each time.

Exercise 1: 50 Sit-Ups as fast as possible

Lay on your back, knees bent, with your feet on the floor. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor. Pulling your abs in again, slowly lie back down into start position. Repeat x 50reps.

  • 30 Seconds Rest.

Exercise 2: 40 Jump Squats as fast as possible

Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat. Perform a small jump, and land back in your squat position. Repeat x 40reps.

  • 30 Seconds Rest.

Exercise 3: 30 Push-Ups as fast as possible

Get into a high plank position, hands on the ground directly under your shoulders, legs about hip width apart. Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground. Return to start position. Repeat x 30reps.

  • 30 Seconds Rest.

Exercise 4: 20 Jumping Lunges as fast as possible

Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat x 20reps.

  • 30 Seconds Rest.

Exercise 5: 10 Tricep Dips as fast as possible

Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground. Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get. Push back up. Repeat x 10reps.

  • 30 Seconds Rest.

Exercise 6: 30 sec Burpees – As many as you can fit in the time.

Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position. Quickly jump your legs back towards your hands. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.


Well there you have it… HIIT training demystified! Now you know what HIIT is, what the benefits are, and you even have a handy little HIIT workout to try either at home or next time you are at F1rst Class Fitness.

-The FCF Team