Why we love HIIT

HIIT, also known as high intensity interval training, does wonders for our mental and physical wellbeing. It gets our heart rate up, gets a sweat on and gets those endorphins pumping. Often HIIT workouts can be a little daunting because we know they’ll challenge our bodies, and that’s why we’re dropping 15 minute, 20 minute and 30 minute new workout options.

Start small, and slowly build up over time – remember that challenging our bodies is how we get stronger, and that you won’t regret it once it’s done. That feeling of completing a high intensity workout is unlike any other!

Set your alarm, here are the 10 x brand new HIIT workouts dropping in app this Monday, 5th September!

15 Minute short & sweaty HIIT sessions

1. Lying Abs (Equipment free) – This session will give you the ultimate ab burn! Working through flutter kicks, crunches, toe touches, oblique twists and reverse crunches, you’ll feel that full torso fire!
2. Slow Core Control (Equipment free) – This slow ab burner will spark a fire in your belly! Working through leg lowers, slow mountain climbers, planks, crunches, burpees and planks, this one brings the burn.
3. Posture Perfector (Dumbells) – Let’s work those postural muscles KIC Squad! Using heavy dumbbells, this one works through alternating shoulder presses, chest rows, supermans, pull overs and renegade rows, you’ll walk out of this one tall and proud.
4. Advanced Glutes (Dumbells) – Working for 50 seconds on, 10 seconds off, this one includes lunge variations, glue bridges, deadlifts and squat thrusts to work those glutes.
5. Advanced Upper Body Blast (Dumbells) – This advanced upper body workout will give you the ultimate burn. Grab those dumbbells and smash out bicep curls, push ups, renegade rows, mountain climbers, hammer curls and tricep kickbacks.

20 Minute HIIT that core sessions

1. Full Core Focus (Equipment Free) – Smash out this equipment free core session! Round 1 includes oblique twists, mountain climbers, plank walk outs, and brunch variations. Round 2 then moves into sit ups, toe touches, plank pikes, and side plank variations.
2. Beginner Ab Builder (Equipment Free) – This equipment free ab builder will get that core burning! Starting with butterfly sit ups, oblique dips, and dead bugs, then moving into oblique twists, crunches, and flutter kicks, this one is definitely going to challenge those abs!

30 Minute full body HIIT sessions

1. Legs & Booty Sweat (Dumbells) – Work those legs! Starting with 30 seconds on 30 seconds off, you’ll smash out front lunges, single leg deadlifts, squats and skaters. You’ll then move into mat hops, lunges and burpees, and finish with glute bridges variations.
2. Slow Beginner Burner (Box, Dumbells) – This is perfect for beginners, or if you’re getting back into movement! Starting with butt kicks, goblet squats and step ups for the legs, then moving into skull crushers, hammer curls, and push ups for the upper body. Finally, you’ll move through crunches, sit ups and bicycle crunches for that ab burn!
3. HIIT It Head to Toe (Box, Dumbells) – Round 1 will see you working for 40 seconds on, 20 seconds off, and smashing out sumo squats, lunge variations, box step ups and deadlifts. Round 2 will target the upper body, so grab those heavy dumbbells and work through chest presses, bicycle crunches, planks, push ups and shoulder taps.