I recorded a homemade pilot video of a prototype HIIT workout a few weeks ago and shared it with my online clients to get their feedback. I wasn’t going to do anything else with it, but they really love it, so I’ve decided to be brave and, even though the quality is poor and my form isn’t perfect, I’m going to share it with you so you can get a taste of working out with me too.
All I ask in return is that, if you like it, could you please help spread the word by sharing it on Facebook, Twitter, Pinterest and anywhere else you hangout online? You can share this page really quickly by clicking the buttons at the top and bottom of this post.
I give you a few instructions in the video, but I recommend you read through the details below before doing the workout for the first time.
Here’s where you can buy the Gymboss Interval Timer I use in the video and I’m also hosting a competition where you can win one, enter here.
And if you’d like to do more of my workouts, my best selling fitness book, The Fat Burn Revolution is available now.
Proto Push IT Workout
The equipment-free high intensity interval training workout should take less than 30 minutes to complete including warm up, stretches and cool down.
Practise the moves by following the video the first couple of times you do it. Once you’ve mastered all the moves do it without the video so you can dig in without distraction and go at your own pace.
When you’re ready to do the workout without the video you will need to use an interval timer so you know when to switch moves.
You can print out this page and keep it handy to give you a reminder of what to do.
Warm up Circuit
Advance to harder and faster versions of each exercise as you go through each set, but always go at your own pace, if you need to stick with the original version that’s fine.
Perform each exercise for 30 seconds before moving onto the next. Once you have completed a set move immediately onto the next without a break.
| Set 1 | Set 2 | Set 3 |
| Jog in place | Butt kickers | High knees |
| High kicks | Fast high kicks | Switch kicks |
| Squat with floor touch & high reach | Squat touch & reach with jump | Squat touch & reach jumps with twist |
| Heisman hops | 1-2-3 Heisman | Fast 1-2-3 Heisman |
Take 30 seconds rest before starting the dynamic stretches.
Dynamic Stretches
Perform each move for 30 seconds or longer if you need to. These are just suggested stretches, you should also include any additional stretches you feel your body needs before starting the workout.
- Squat with side reachers
- High reachers with calf stretches
- Groiners
- Huggers
Make sure you have water and a towel nearby and set your timer to beep every 30 seconds ready to start the workout.
Workout Breakdown
Perform all the exercises in each circuit for 30 seconds. Once you have completed the three exercises in a circuit take 30 seconds rest. Complete Circuit #1 three times before moving on to Circuit #2, which you also need to complete three times.
Go as fast as you can manage without losing form. If you’re not starting to fail by the end of this then next time you need to go faster.
Circuit 1 (complete 3 times before moving onto circuit 2)
1. Standing mountain climber (30 secs)
2. Ski hops (30 secs)
3. Ski abs (30 secs)
Take 30 seconds rest.
Circuit 2 (complete 3 times)
1. Power jumps (30 secs)
2. Burpee with push up and jump (30 secs)
3. Floor mountain climbers(30 secs)
Take 30 seconds rest.
Take additional rest to get your breath and grab a drink of water if you need to before doing the finishing stretches.
Post-Workout Stretches
Again, these are just suggested stretches, include any additional stretches you feel your body needs.
Hold each stretch for at least 30 seconds. If you feel particularly tight in any of the stretches, hold for a minute.
- Lying long reacher
- Cat
- Down Dog
- Hip Flexor
- Toe touch
- Slow roll up
- Standing high reacher
Tips
- Have water and a towel handy
- Go harder, not longer. If you feel like you haven’t worked to your max by end of this session do not lengthen the intervals or add on extra sets. Instead go harder and faster in each of the exercises so you are really challenging your body to work outside your comfort zone
- Never miss out the warm up or stretches
- Download a free interval timer app to your phone or other device if you don’t have a timer. Set it to beep every 30 seconds.
- During your 30 second breaks, note down how many of each exercise you do in the main workout so you have a target to beat next time.
So, what do you think? I hope you enjoy working out with me and I’d love to hear about how you get on.