High Intensity Interval Training (HIIT) is one of the hottest fitness trends at the moment, promising faster weight-loss without the epic training sessions.

Alternating intense bursts of activity with periods of less intense activity or rest, HIIT workouts require you to work at – or near – your maximum for a short time. Studies show this can lead to fitness gains in a shorter period of time. Awesome.

We asked Susan Dyson, the founder and lead Trainer at Hiitgirl, a chain of London boutiques specialising in high-intensity interval workouts, for three 10-minute workouts that will blast the whole body.

The workouts are designed to be performed in turn on non-consecutive days so there's plenty of time for your body to rest and recover.

Each workout consists of 5 muscle moves designed to sculpt and tone, along with 5 metabolic moves to get your heart pumping and the calories burning. Stick to the program and you'll be amazed at how much you'll improve in just 30 days.

Click right for the three workouts

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How to follow the workouts

  • Make sure you warm up for five-10 minutes beforehand. Include dynamic stretching to mobilise your joints and prepare your body.
  • Each workout consists of five muscle moves to sculpt and strengthen and five metabolic moves to get your heart pumping and burn calories.
  • Perform each of the 10 exercises as hard as you can for 30 seconds, then take 30 seconds active rest to recover – don't sit down, keep moving around.
  • After you've finished the 10 minutes, cool down with some light stretching.

The workout - 1

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How hard should you be working? 

The best way to track how hard to work is using a simple intensity scale from 1-10, where 6 would be jogging and 10 would be a sweaty mess collapsed on the floor.

Those new to HIIT should aim to work at level 7 and regular HIIT-ers level 9. At level 9 you shouldn’t be able to have a conversation, just release the odd breathless grunt!

The workout - 2

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The workout 3

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If you want to mix it up with your training, combine muscle moves and metabolic moves from different workouts to create a whole new session.