Winter Warmer HIIT Workout

19th November 2019

Try our full body workout. A simple set of exercises used alongside a timer to test your fitness and track your progression.

Fitness Test

Start off by benchmarking your fitness level. Using a stop watch, run through the workout below and record how long it takes you to complete. Record your results, then repeat the workout once a week and compare results to see what improvements you have made. If you are improving, your workout time will reduce.

Warm up

Choose either a 10 minute fast paced walk around the park or 10 minutes on the Elliptical Cross Trainer. Once you've completed 10 minutes, stretch your whole body. You can follow our stretch guide which can be found on our free App. To find our app, just search Fresh Air Fitness in your Android or Apple app store. Once you've warmed up and stretched, you're ready to begin...

Exercise 1 - Seated Leg Press

- Beginner 20 reps

- Intermediate 35 reps

- Advanced 50 reps

Exercise 2 - The Pull Down Challenger

- Beginner 10 reps

- Intermediate 15 reps

- Advanced 20 reps

Exercise 3 - The Seated Chest Press

- Beginner 10 reps

- Intermediate 15 reps

- Advanced 20 reps

Exercise 4 - The Dip Station

- Beginner 5 reps

- Intermediate 9 reps

- Advanced 13 reps

Exercise 5 - Chin ups

- Beginner 5 reps

- Intermediate 9 reps

- Advanced 13 reps

Exercise 6 - Sit ups

- Beginner 15reps

- Intermediate 25reps

- Advanced 35 reps

Finally, cool your body down and stretch out. 

Once you've seen your fitness levels increase, try moving up a level to intermediate.  Or, if you prefer a longer workout, simply repeat the round of exercises 1-6 once or twice more before cooling down.