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SHRED TIME
T
o lose fat we need to ensure we're burning more energy than we're consuming in a day. AKA
increase the amount of energy we're burning (through exercise / NEAT) or eat less food (a
combination of both is best). I've written 5 funny, sweaty little HIIT sessions for you to increase your
deficit and energy output and contribute to your fat loss goals!
Remember, we need to rest as hard as we train. HIIT puts a lot of stress on the body, so make sure
you're only HIITing it 2-3 x a week alongside your other training. Rest hard, train hard and reap the
benefits!
Below you'll find 5 different HIIT style workouts - minimal equipment, an at home/ anywhere version,
For extra motivation, free stuff, chatting with me and more make sure you join my women only FB
Squad here!
KB = Kettlebell
SETS: The number of times you repeat the total rep scheme e.g. 4 sets of 8 reps
SUPERSET: Two sets performed back to back with the allocated rest period
TRI-SET: Three sets performed one after the other with the allocated rest period
GIANT SET: Four sets performed one after the other with the allocated rest period
SERIES: Sets of different exercises grouped together by letter to form supersets or tri-sets. Sets of different
exercises grouped together by letter to form supersets or tri-sets e.g. Series A (A1, A2 + A3) should be
REST: The period you completely stop for between exercises and sets represented in seconds
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE Set the timer for 40 seconds work and 20
seconds rest
A1 BB Banded Box Squat Move through all exercises and rest for 120
A2 BB Bent Over Row seconds at the end of each round
A4 DB Overhead Press
A5 DB Step Ups
A7 DB Walking Lunge
A8 Mountain Climbers
A9 KB Swings
01
HIIT THIS ANYWHERE
HOW TO HITT IT
SERIES EXERCISE Set the timer for 40 seconds work and 20
seconds rest
A1 Jump squats Move through all exercises and rest for 120
A2 Push Ups seconds at the end of each round
A4 Commandos
A5 Jump Lunges
A6 Bear Crawls
A7 Sit Ups
A8 Plank
02
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE
Set the timer for 60 seconds work and 30
seconds rest
A1 BB Romanian Deadlifts
Move through all exercises in the A series and
A2 DB Shoulder Press rest for 120 seconds at the end and then move
onto the B series and rest for 120 seconds at
A3 DB Heels Elevated Quad Squat the end before moving back to the A series for
Round 2.
A4 Battle Rope Slams
Complete 2 rounds
B1 BB Bent Over Row
B2 DB Walking Lunges
B4 Assault Bike
03
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE REPS
Set the timer 30 minutes
04
HYBRID HIIT
HOW TO HITT IT
SERIES EXERCISE REPS/ TIME
Set the timer for 20 seconds
work and 100 seconds rest
A HIIT: 20 Sec On : 100 Sec Rest 15-20 minutes
Must use either X-Trainer,
Bike or Rower for HIIT
B COMPLETE REST (Vital!) 5 minutes component.
05
Join My Squad
I would love to have you join my squad!
My girls are KILLING their transformations + fat loss goals on the 8 Week Lean Out Training Program (gym
or home based available). If you're ready to take your training and results to the next level you can
download your 8 Week Lean Out Training and Nutrition guide to get started!