December 10, 2021

HIIT Challenge, Week 5

Welcome to week 5, AKA your FINAL WEEK of the HIIT challenge!

We couldn’t be prouder of you for taking the time out of your day over the last 4 weeks to smash out a sweaty HIIT workout. We hope you’re gearing up to finish off the challenge with a BANG!

As we approach the end of a tumultuous year, take a moment and revel in what you’ve accomplished! You should be so proud of yourself for taking time for YOU despite everything else going on.

We hope that you’ve loved getting your heart rate up and your post workout glow on alongside Brooke and Laura.

P.s. Remember that if there’s a particular session you’ve completed and loved, you can find it again in the Masterclass Hub! We also recommend adding any ones you particularly love to your KIC favourites. Doing this means you can jump into the app and access the workout at any time with even more ease.



Monday: Jump Up & Get Down

Brooke will be right by your side during this full body HIIT session. 9 exercises, 40 seconds on, 20 off. Then repeat! Push yourself through a series of squat twists, planks, tuck jumps, supermans, split squats, star jumps, squat jumps, bird dogs, hammer curls, overhead press and rows. You’ve got this, let’s go! If you don’t have a dumbbell you could 2 full water bottles.


Wednesday: Drop & Give Me 20

Drop and give me 20… Minutes of HIIT! Roll your mat out for push ups, high knees, squats, mountain climbers and more in this full body burner.


Friday: HIIT Sweat Sesh with Laura

Grab a light and heavy set of dumbbells (if you don’t have them handy simply grab 2 water bottles) and get ready to work your core and lower body. You’ll be glowing after 3 rounds with Brooke and Laura putting you through your paces and challenging you to take on dumbbell deadlifts, squat pulses, lateral dumbbell lunges and more!



Breakfast: Creamy Mocha Smoothie

Made utterly creamy with the inclusion of some avocado alongside the frozen banana, this smoothie will power you through your morning. We love that it acts as both breakfast and your morning coffee – a win win!

Lunch: Swedish Salmon Bagel

Say hello to the perfect no cook lunch! Simply chop and layer your filling ingredients in between your bagel halves and you’re done! You can also make the salmon filling ahead of time and store in the fridge to save time.

Dinner: Spicy Potato and Kale Bowl with Mango Salsa

This is the ultimate summer dinner as mangos are finally back in season! They add the perfect amount of sweetness balancing our the spiciness of the harissa paste.

Snack: Lemon Slice

This lemon slice gets a big yes from us as there’s no baking involved! Your food processor and fridge are all you’ll need to whip up this perfectly sweet and zesty treat.

Creamy Mocha Smoothie
Lemon Slice
Spicy Potato and Kale Bowl with Mango Salsa
Swedish Salmon Bagel