There are many ways to approach the gym. You can work on your cardio fitness, or you can focus on building muscle with weight training. You can also improve your functional fitness, training muscles for the type of movements they have to perform in everyday life, rather than the gym.
This HIIT circuit from the functional specialists at F45 Kingston takes the latter approach, basing the session around compound exercises, which target multiple joints and muscle groups at once. None of the movements are too technical, either, making it accessible to most gym-goers. It will take just under 30 minutes to complete, so it’s ideal for a lunch break.
Full-Body HIIT Circuit
The HIIT workout involves nine functional exercises, most of which are bodyweight exercises, although you will also need a kettlebell for one move and a pair of dumbbells for another.
Make sure you prepare your body for the workout ahead. This warm-up routine is a great place to start, as is running through a round of the exercises below, paying close attention to your form, and using a light weight for the dumbbell and kettlebell moves.
For each exercise, complete as many reps as you can within 35 seconds, then rest for 25 seconds before moving on to the next exercise. Complete three rounds of the circuit.
We’ve supplied form guides for each exercise and the F45 coaches have chipped in some extra dos and don’ts.
1 Kettlebell swing
Time 35sec Rest 25sec
Hold a kettlebell in two hands in front of you and brace your core. Hinge forwards at your hips and bend your knees slightly, pushing your hips back to swing the kettlebell back through your legs. Keeping your back straight, thrust your hips forwards and extend your knees to swing the kettlebell up to chest height. Control the swing back down and go straight into the next rep.
Do: Initiate the move with the hips, not the arms
Don’t: Swing higher than eye level
2 Burpee
Time 35sec Rest 25sec
From standing, bend over and place your hands on the floor. Jump your feet back to land in a high plank position with your shoulders over your hands and body in a straight line. Bend your elbows and lower your chest to the floor, push back up, jump your feet forwards to your hands and jump straight up. Repeat at pace.
Do: Raise your hands above your head when you jump
Do: Consider skipping the press-up at the bottom of the move, it’s optional
3 Bear crawl
Time 35sec Rest 25sec
Begin on your hands and knees, with your hands under your shoulders and knees under your hips. Brace your core, lift your knees just off the floor and move forwards, moving one hand and its opposite foot at the same time. Move forwards and backwards if space is limited.
Do: Keep your knees close to the floor to engage your core
Don’t: Let your back arch
4 High knees
Time 35sec Rest 25sec
Run on the spot, bringing your knees up to hip height.
Do: Keep knees high and tempo fast
Don’t: Dip your head and hunch your shoulders
5 Press-up
Time 35sec Rest 25sec
Support yourself on your hands and the balls of your feet, with arms extended and hands under your shoulders. Bend your elbows to lower your chest to just above the floor, then press back up powerfully.
Don’t: Flare your elbows – keep them tucked in
Don’t: Let your hips dip – keep your core engaged
6 Star jumps
Time 35sec Rest 25sec
Stand with your hands by your sides. Jump and land with your feet wider than shoulder-width apart and raise your arms out to the sides, bending your elbows so your hands meet above your head. Jump back to the start.
Do: Bend your knees to land softly
7 Dumbbell overhead press
Time 35sec Rest 25sec
Stand holding dumbbells by your shoulders with your palms facing forwards. Brace your core and extend your arms to press the dumbbells overhead. Lower under control.
Do: Bring the dumbbells all the way to your shoulders and push then above your head
Don’t: Curve your back as you extend the dumbbell
8 Unweighted squat
Time 35sec Rest 25sec
Stand with your feet hip-width apart and your feet turned out slightly. Bend your knees and push your hips back until your thighs are parallel with the floor, ensuring your knees stay directly above your toes. Push through your heels to return to the start.
Do: Get as low as you can
Don’t: Round your back or look down
9 Bicycle crunch
Time 35sec Rest 25sec
Lie on the floor with your legs extended and hands by the sides of your head. Bring one knee towards your chest and lift and twist your torso to meet the knee. Return to the start, then repeat on the opposite side. Continue at pace.
Do: Keep your shoulders off the floor
