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A Beginner's Fat-burning HIIT Circuit to Try at The Gym

There are many benefits to High Intensity Interval Training, also known as HIIT. It increase blood flow throughout the body, increasing delivery of nutrients to muscle tissue and internal organs, it has the ability to increase metabolism, and it is a great way to workout if someone doesn’t have much time available throughout the week.

HIIT workouts usually consist of a variety of exercises, compiled into one workout circuit, to be completed with minimal rest one or more times over. There are different levels of HIIT training from beginner to expert. I highly suggest that before you incorporate exercises into your HIIT circuit, that you are familiar with each exercise and are able to perform the exercise by itself with correct form, and targeting the right muscles.

For those of you who are beginners to the gym, I have compiled a circuit that will target various postural abnormalities that affect the genera l population as well as some simple movements that will get your heart rate up and increase oxygen intake. Each station you can perform for 45 seconds and then have a 15 second rest between stations to have a drink of water or set up for the next exercise.


Station 1: Hollow Hold/Deadbug Hold

The hollow hold is a fantastic way to activate the anterior core muscles. Lie flat on your back, posterior tilt your pelvis, flex your upper torso and extend both arms and legs away from the body. If this position is too difficult, you can modify it into a deadbug hold simply by bending your knees closer to your stomach and extending your hands towards the ceiling.

Station 2: Glute Bridge

This exercise is a great way to activate the posterior line of your core, especially the glutes. Lie on your back with your knees bent at 90 degrees and feet flat on the floor, in line with your hips. Once again, posterior pelvic tilt the pelvis and squeeze the butt. Push through the mid-foot to elevate your hips so that your knees are in a straight line with your shoulders.

Station 3: Clamshells L/R Side

Clamshells are a great way to activate and work the glute medius, and direct attention away from the TFL, which tends to be a synergistic dominant muscle for most people with desk jobs. Lie on your side line, with your knees bent and your shoulders, hips and heels in line with each other. Push the bottom knee into the ground, elevate the hips using the glute med as the prime mover. Repeat the movement up and down, or hold the position for the 45 seconds.

Station 4: Gliding Disc Stability Slide

Place the ball of the foot on the middle of the gliding disc. Make sure the stable leg has the foot and knee in alignment with each other. The foot on the disc will slide out to the side and then back to the middle, while the stable foot and knee remain completely steady.

Station 5: Standing Cable Row/TRX Row

Attach a set of handles to the cable machine or grab a TRX . Add sufficient weight to row into your body. Make sure that you retract and depress your shoulders with every row, before resetting them back to neutral with every repetition.

Station 6: Standing Cable Press/ TRX Chest Press

Push your body and or cables away from the resistance point. Make sure your shoulders remain in a neutral position with every repetition and that you can feel the chest as the agonistic muscle being used.


Station 7: Goblet Squats

Grab a suitable weight that will become challenging after around 20 seconds. Hold it in front of your as you squat with good form to a point where your thighs are parallel to the ground, before standing back up again. If you don’t feel comfortable squatting to a specific depth, use a bench or a soft box to sit onto.

Station 8: Battle Ropes

Grab a set of battle ropes and position yourself so that your spine is in a neutral position. From there you can go crazy with a plethora of different combinations. If you are unsure on how to effectively use the battle ropes, consult with a personal trainer to gain better understanding and a few new manoeuvres to add to your arsenal!

This is just one type of many HIIT sequences that can be performed. If you are interested in HIIT training, make sure your sign up or try out one of the many GT12 session on at any Steve Nash gym, and see firsthand how it can benefit you!

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