High intensity interval training (HIIT) is a great way to increase your overall level of fitness. Pair HIIT with cardio and you’ve got yourself a killer workout that’ll help you burn calories fast.

Perform each exercise in the circuit for one minute followed by a 10 second break in between each exercise. Do each circuit twice before moving onto the next circuit.

circuit 1:

Squat thrusters with dumbbells

  • Begin standing upright with your feet shoulder-width apart holding a dumbbell in each hand
  • Bend your elbows and place the dumbbells onto your shoulders
  • Drop your hips backward and lower yourself into a squat position
  • Pause briefly at the bottom of this movement before driving through your heels and propelling yourself upward
  • As your legs straighten, simultaneously push your arms up overhead
  • Pause briefly before lowering the weight back to the starting position for one rep



  • Position your hands shoulder-width apart, palms planted on a yoga mat
  • Extend your arms and keep your body straight from head to toe
  • Bend your elbows and lower your chest towards the mat, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep


  • Stand with your feet shoulder-width apart, weight in the heels of your feet and your arms at your sides
  • Lower yourself into a squat position, place your hands on the floor directly in front of your body, about shoulder-width apart
  • Shift your weight onto your hands and jump your legs back into a plank position, landing softly on the balls of your feet
  • Jump your feet back in, so that they land just outside of your hands and reach your arms overhead before explosively jumping into the air
  • Land softly and immediately lower yourself back into a squat position for one rep

Russian twists

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
  • Keep your core braced as you hold a dumbbell or clasp your hands in front of your chest
  • Rotate your arms and torso to one side and pause momentarily before returning to the centre for one rep
  • Rest for 90 seconds

Circuit 2:

Alternating lunges

  • Begin standing upright with your feet hip-distance apart
  • Step your right foot forward and bend your right knee until your right thigh is parallel to the floor
  • Pause briefly before pushing through your right foot and returning to the starting position
  • Repeat the movement with the opposite foot for one minute

Medicine ball slams

  • Being standing upright with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands
  • Contract your core and drop your hips down
  • In one movement, press through your heels and extend your legs while simultaneously lifting the medicine ball overhead
  • Contract your core and slam the ball on the ground in front of your body
  • Squat down to pick it up and repeat the movement for one minute


Kneel to stands with counterbalance

  • Begin kneeling while holding a medicine ball straight out in front of your body with both hands
  • Keep your back straight and brace your core while you step your left food out and plant it on the ground
  • Then step your right foot out to the side and plant it on the ground so that you are in a low squat position
  • Pause briefly before placing your left knee on the ground followed by your right
  • Continue for one minute



  • Begin with your forearms placed directly under your shoulders
  • Position your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body
  • Keep your neck, head and spine in a neutral position as you breathe deeply and hold the position
  • Rest for 90 seconds


TRX jump squats

  • Grab the TRX handles with both hands making sure that your palms are facing inward
  • Take a step back and lean back until the cables are taught
  • Bend both knees and squat downwards simultaneously
  • Push through your legs to jump yourself upwards
  • Land softly on both feet and repeat the movement for one minute

TRX rows

  • Grab both handles and slowly lean backwards until the ropes are taught
  • Let your arms extend fully to lower your body further down
  • Be sure to keep your palms facing each other as you maintain a straight body and engage your core
  • Bend your elbows and pull your chest towards the TRX handles until your chest and the handles touch
  • Hold briefly at the top of this position before slowly lowering yourself back down to the starting position for one rep

TRX hamstring curls

  • Adjust the strap length so that the handles are mid-shin height
  • Begin laying face up on the floor with your feet directly underneath two TRX handles
  • Loop your heels into the TRX handles and keep your hands planted at each side
  • Drive your hips upwards, and curl your feet in to move your feet towards your glutes
  • Touch your feet to your glutes before slowly extending your feet back to the starting position for one rep

TRX mountain climbers

  • Adjust your TRX straps so that they are hanging about six inches above the floor
  • Place your feet in the straps and walk your hands out into a plank position
  • Keep your core braced and your back straight as you bring your right knee towards your chest
  • Quickly switch legs and bring the left leg into your chest while keeping the right outstretched behind your body
  • Continue alternating your legs for one minute