December 01, 2021

HIIT Challenge, Week 4

Guess what?! You’re over half way through the challenge – go you!

We wanted to give you a cheeky reminder (if you’re not already doing it) to stretch! Not only will regularly stretching help increase your flexibility but it will actually help to improve your range of motion in turn allowing you to tackle each exercise with Brooke with even more freedom of movement.

Also, if you’ve got some time, dynamic stretching before a HIIT workout is also of immense benefit as it helps to promote blood flow and warm up your muscles. Long story short, stretching is SO beneficial and important.

With that said, bring on week 4!



Monday: HIIT It, Don’t Quit It!

Get ready to fire up that core, burn the glutes and increase your heart rate in this full body workout comprising of 3 exercises in 3 rounds. You’ll finish this session feeling incredible and like you’ve truly worked your entire body from head to toe!


Wednesday: Double Trouble

Get ready for a core & lower body sweat sesh with Brooke! 2 rounds, 4 exercises, 45 seconds on, 15 seconds off, repeat each exercise before you move on. Throughout this workout you’ll smash out some skipping, side planks, squat jumps, frog kickbacks, leg raises, side jumps & reverse lunges, with a little challenge to finish! Don’t have a skipping rope? Don’t sweat! High knees will do the trick.


Friday: High Impact with Laura

Expect shuffling and jumping in this high impact, core focused HIIT session. Alongside Laura and Brooke you’ll be completing 4 rounds, each with 2 exercises where you’ll be working for 45 seconds and resting for 15 seconds. Let’s go!



Breakfast: Acai Bowl

Now that we’ve officially hit summer, there’s no better breakfast that an acai bowl! Packed with lots of nutrients and antioxidants, this breakfast will do wonders for both your body and tastebuds.

Lunch: Thai Basil Chicken & Rice

This is the perfect lunch to help fuel you through your afternoon. We love how the mince soaks up all the delicious flavours from the sauce and how fragrant the Thai basil makes this dish. You’re in for a deliciously protein packed lunch this week.

Dinner: Cauliflower Bolognese

We love going meat free from time to time and this pasta allows us to do just that! The sauce is loaded with veggies to help boost your daily veggie intake and when paired with the Keep it Cleaner Brown Rice & Quinoa Spaghetti and lentils, you’re still guaranteed to get a great protein hit!

Snack: Oatmeal Cookie

Because who said oats were only for breakfast?! We’re obsessed with the subtly sweet, coconut flavour of these cookies! If you’re feeling a little extra, feel free to add some choc chips or dried cranberries to the dough.

Acai Bowl
Oatmeal Cookie
Cauliflower Bolognese
Thai Basil Chicken & Rice