Try This Killer HIIT Session To Burn Loads of Calories

Turns out that one of our long-time customers, Chester Villanueva, is also a pretty awesome personal trainer. So we recently teamed up with Chester to show you a killer HIIT session that you can do with a few items at home.

What you'll need:

Battle Ropes | Air Bike | Plyo Box | Fitness Mat

The workout:

This workout is a straight forward burner and is put together as a 15 minute AMRAP - which stands for "As Many Rounds As Possible". So there's 4 exercises listed below, do each exercise and it's programmed reps, one after the other, as many times as you can within 15 minutes. We recommend warming up first with some dynamic movements so that you're ready to go!

10 x calories on the Air Bike
10 x Box Jump Burpees
100 x Rope Waves
10 x Butterfly Sit ups

15 minute AMRAP.
Complete ss many rounds as possible within 15 minutes.

If you're new to HIIT workouts, never tried AMRAPs before or are recovering from Covid we recommend you take it easy. You can take as many breaks as you need, just remember to record where you end up with rounds and reps so you can compete against yourself next time, or better yet a training buddy.

How to:

Here we're broken down the moves briefly to help get stuck in.

Air Bike - Drive more power with the legs than the arms, keep the head looking forward and try not to flare your knees out as you cycle.

Box Jump Burpees - If you're not confident with burpees just do the box jump component. Be sure not to not overarch the lower back during the burpees. As you pop up from the burpee move, swing the arms upwards to help generate momentum as you drive through the legs to jump onto the plyo box.

Rope Waves - Maintain a neutral spine as you lean forward slightly from the hip. Try not to use the shoulders too much as you generate movement of the battle ropes with your arms. For a real forearm burn, lock the elbows into the sides and hammer the biceps.

Butterfly Sit ups - Sit on the floor in the butterfly sit up position. Sit back, extending your hands over the back of your head, touching the ground above your head. Sit up flexing at the hip and touch your hands to the floor in front of you.

HIIT workouts like this one created by Chester are super effective, especially if you're short on time. Be sure to give Chester a follow on Instagram for more exercise inspiration and check out more Workout Wisdom on the Southern Workout Blog.