Snow day HIIT – home fitness


I’m going to share with you a HIIT workout that I did yesterday. As it was snowing outside, I feel like I was working out in a snow globe! It was rather fun and special.  If you are at home reading this, give this workout a go.


You will feel warmer, healthier and more energized. Get ready to set your metabolism on fire.

For my regular clients, I trust that you are confident in picking the right level and intensity for you.

For those who have just started their fitness journey, start with the beginners/intermediate level. Focus on correct exercise form, and take longer rest if needed.

Always start with a warm up – dynamic stretches, and gradually increase heart rate. Finish with cool down and stretches.

Beginners/Intermediate (Total 21 minutes)

30 seconds work, 15 seconds rest.

Rest 1 minute before moving on to the next interval.

Interval 1 (4 rounds)

  1. Run on spot
  2. Squat walk (squat position, 4 steps to the right, 4 steps to the left, stay LOW!)

Interval 2 (4 rounds)

  1. Jumping jacks
  2. Alternating reverse lunges (add light weight for more challenge)

Interval 3 (4 rounds)

  1. Mountain climbers (high plank, knee to elbow)
  2. Push up (incline – kitchen top, or ¾ – knees on floor)

Intermediate/Advanced (Total 15 minutes)

20 seconds work, 10 seconds rest.

Rest 1 minute before moving on to the next interval.

Interval 1 (4 rounds)

  1. Jump squat (switch to regular squats if needed)
  2. High knees

Interval 2 (4 rounds)

  1. Alternating jump lunges (switch to regular alternating lunges if needed)
  2. Plank jacks

Interval 3 (4 rounds)

  1. Shadow boxing with light dumbbells (1-2 kg)
  2. 1 push up followed by 4 mountain climbers

Have fun! Let me know how you get on.

Your coach and friend,


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