HIIT #2: stepping things up a notch
Here's the second HIIT programme. It follows on from the "My First HIIT" programme.
It's perfect for beginners who want to give it a try and carry on with high-intensity interval training. The aim is to develop strength in your main muscle groups, and to tone and slim your figure so you feel stronger and fitter in your day-to-day life.
This programme can be done by anyone - just work at your own fitness level. Generally, the exercises don't need any equipment and can be done anywhere (at home or on holiday).
In this programme, we're going to be doing bodyweight exercises integrating both cardio and strength.
Grab a bottle of water and make sure you have a fairly large space where you can train safely.
Alison Dapvril
Sports coach
Week 1 - Intro to the basic moves
Make the range of motion bigger to give your muscles a more effective workout.
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01. Keeping fit (22 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Squats (20 sec)
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03
HIIT 1: Plank (20 sec)
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04
HIIT 1: #2 #3 #4
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05
HIIT 2: Scissor runs (20 sec)
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06
HIIT 2: Mountain climbers (20 sec)
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07
HIIT 2: Crunches with feet on the floor (20 sec)
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08
HIIT 2: Cross crunches on the floor (20 sec)
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09
HIIT 2: #2 #3
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10
HIIT 3: Forearm plank (x 3)
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11
Quads stretch (2 x 30 sec)
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12
Shoulder stretch (30 sec)
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13
Side stretch (2 x 30 sec)
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14
Back stretch (30 sec)
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15
Spine lengthening stretch (30 sec)
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02. Intro to plyometrics (27 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Bum kicks (30 sec)
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03
HIIT 1: Sumo squats (45 sec)
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04
HIIT 1: High knees (30 sec)
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05
HIIT 1: Alternating lunges (45 sec)
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06
HIIT 1: #2 #3 #4
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07
HIIT 2: Squat jumps (20 sec)
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08
HIIT 2: Plank (20 sec)
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09
HIIT 2: #2 #3 #4
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10
Quads stretch (2 x 30 sec)
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11
Shoulder stretch (30 sec)
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12
Side stretch (2 x 30 sec)
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13
Back stretch (30 sec)
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14
Butterfly stretch (30 sec)
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15
Spine lengthening stretch (30 sec)
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03. Upper-body strengthening (23 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Shuffle squats (20 sec)
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03
HIIT 1: Walking plank (20 sec)
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04
HIIT 1: Squat jumps (20 sec)
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05
HIIT 1: Dynamic mountain climber (20 sec)
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06
HIIT 1: #2 #3 #4
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07
HIIT 2: Press-ups (20 sec)
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08
HIIT 2: Dynamic glute bridges (20 sec)
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09
HIIT 2: #2 #3 #4
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10
HIIT 3: Left and right side plank (x 2)
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11
Spine lengthening stretch (30 sec)
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12
Shoulder stretch (30 sec)
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13
Pec stretch (30 sec)
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14
Side stretch (2 x 30 sec)
In this first workout, we're going to introduce all of the basic HIIT movements.
Focus on your form and range of motion for a great workout. Make sure you have enough space around you, and off we go!
Great job! Remember to drink.
In this workout, we're going to introduce you to plyometrics.
It's a great way of training your power and explosiveness.
Listen to your body and work to the best of your ability by taking the no-impact option if you need.
It can be a good idea to repeat the stretches for a more thorough cooldown.
In this session, an upper-body workout awaits!
Stay strong, focused and motivated for a great workout!
I recommend drinking plenty and eating a healthy diet for faster results.
Week 2 - Intense training
I recommend taking longer breaks if you feel you need to. We're going to train more intensely, so don't forget to keep breathing.
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04. Cardio Activation (23 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Shuffle squats (20 sec)
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03
HIIT 1: Jumping jacks (20 sec)
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04
HIIT 1: #2 #3 #4
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05
HIIT 2: 3-step lateral runs (20 sec)
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06
HIIT 2: Dynamic mountain climber (20 sec)
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07
HIIT 2: #2 #3 #4
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08
HIIT 3: Press-ups (x 4)
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09
HIIT 4: Sit-ups (x 4)
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10
HIIT 5: Cross crunches with your feet on the floor (x 4)
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11
Spine lengthening stretch (30 sec)
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12
Shoulder stretch (30 sec)
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13
Pec stretch (30 sec)
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14
Side stretch (2 x 30 sec)
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05. Intensity ++ (25 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Squats (x 6)
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03
HIIT 2: Forearm plank (x 6)
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04
HIIT 3: Burpees (45 sec)
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05
HIIT 3: Bum kicks (45 sec)
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06
HIIT 3: #2 #3
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07
HIIT 4: Alternating lunges (45 sec)
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08
HIIT 4: Jumping jacks (45 sec)
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09
HIIT 4: #2 #3
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10
Spine lengthening stretch (30 sec)
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11
Shoulder stretch (30 sec)
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12
Pec stretch (30 sec)
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13
Side stretch (2 x 30 sec)
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14
Seated pike stretch (30 sec)
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15
Butterfly stretch (30 sec)
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06. Toned abs (29 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Running on the spot (20 sec)
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03
HIIT 1: Jumping jacks (20 sec)
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04
HIIT 1: #2 #3 #4 #5 #6
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05
HIIT 2: Crunches with feet on the floor (30 sec)
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06
HIIT 2: Side plank (30 sec)
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07
HIIT 2: #2 #3 #4
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08
HIIT 3: Sit-ups (30 sec)
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09
HIIT 3: Cross crunches with feet on the floor (30 sec)
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10
HIIT 3: #2 #3 #4
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11
Spine lengthening stretch (30 sec)
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12
Glute stretch (2 x 30 sec)
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13
Standing hamstring stretch (60 sec)
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14
Standing hamstring stretch (45")
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15
Seated pike stretch (30 sec)
In this workout, we're going to train your cardio more intensely.
Make sure you've got a bottle of water and plenty of energy :)
Feel free to pause for a moment while you catch your breath.
In this workout, we're going to target your cardio with some intense lower-body and upper-body training.
Take a longer break if you need, and keep breathing.
Stretch at the end of the workout as well as the next morning.
We're going to really target your core.
Focus on your form for a safe workout.
Congratulations! Keep it up!
Week 3 - Pushing your limits
Pushing your limits to keep fit!
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07. Lower body (24 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Sumo squats (30 sec)
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03
HIIT 1: High knees (30 sec)
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04
HIIT 1: Alternating lunges (30 sec)
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05
HIIT 1: Running on the spot (30 sec)
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06
HIIT 1: #2 #3 #4
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07
HIIT 2: Shuffle squats (30 sec)
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08
HIIT 2: 3-step lateral runs (20 sec)
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09
HIIT 2: #2 #3 #4
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10
Spine lengthening stretch (30 sec)
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11
Standing quads stretch (2 x 30 sec)
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12
Standing hamstring stretch (45")
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08. Upper body (28 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Plank on your hands (x 3)
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03
HIIT 2: Dynamic climbers (x 3)
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04
HIIT 3: Press-ups (30 sec)
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05
HIIT 3: Walking plank (30 sec)
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06
HIIT 3: Superman (30 sec)
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07
HIIT 3: Dynamic glute bridges (30 sec)
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08
HIIT 3: #2 #3 #4
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09
HIIT 4: Left and right side plank (x 2)
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10
Spine lengthening stretch (30 sec)
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11
Shoulder stretch (30 sec)
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12
Pec stretch (30 sec)
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13
Standing back stretch (30 sec)
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14
Side stretch (2 x 30 sec)
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09. Full Body (28 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Bum kicks (20 sec)
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03
HIIT 1: Sumo squats (20 sec)
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04
HIIT 1: #2 #3 #4
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05
HIIT 2: Squat jumps (30 sec)
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06
HIIT 2: Plank (30 sec)
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07
HIIT 2: Burpees (30 sec)
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08
HIIT 2: Press-ups (30 sec)
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09
HIIT 2: #2 #3 #4
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10
HIIT 3: Crunches with feet on the floor (30 sec)
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11
HIIT 3: Cross crunches with feet on the floor (30 sec)
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12
HIIT 3: #2
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13
Spine lengthening stretch (30 sec)
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14
Standing quads stretch (2 x 30 sec)
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15
Standing hamstring stretch (45")
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16
Pec stretch (30 sec)
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17
Shoulder stretch (30 sec)
For this workout, we're going to focus on your lower body. Hang in there - you're going to feel the burn on this one.
This workout is composed of two blocks: a main block and a smaller block.
Squeeze your core as much as you can to get the most out of the movements
Well played! Take a break
Here we're going to focus on your pectorals, your back and your abs.
Remember to suck in your belly button so that you stay firm throughout the exercises
Feel free to stretch for longer if you feel you need to.
This is a fairly energetic workout that's going to use all of your muscles. I'm counting on you to really push your limits.
Stay strong physically and mentally. You can do it!
Well played! You've earned yourself a bit of a rest.
Week 4 - Challenge
Stay focused and don't give up! I recommend training with a friend to make things a bit more fun!
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10. Toning your body #1 (27 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Bum kicks (20 sec)
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03
HIIT 1: Sumo squats (20 sec)
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04
HIIT 1: High knees (20 sec)
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05
HIIT 1: Squats (20 sec)
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06
HIIT 2: Dynamic mountain climber (20 sec)
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07
HIIT 2: Right side plank (20 sec)
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08
HIIT 2: Press-ups (20 sec)
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09
HIIT 2: Left side plank (20 sec)
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10
HIIT 1: #2
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11
HIIT 2: #2
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12
HIIT 3: Jumping jacks (45 sec)
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13
HIIT 3: Burpees (45 sec)
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14
HIIT 3: Running on the spot (45 sec)
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15
HIIT 3: Jump lunges (45 sec)
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16
HIIT 4: Crunches with feet on the floor (45 sec)
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17
HIIT 4: Cross crunches with feet on the floor (45 sec)
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18
HIIT 4: Plank (45 sec)
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19
Spine lengthening stretch (30 sec)
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20
Standing quads stretch (2 x 30 sec)
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21
Standing hamstring stretch (45")
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22
Pec stretch (30 sec)
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23
Shoulder stretch (30 sec)
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11. Toning your body #2 (27 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: Sumo squats (20 sec)
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03
HIIT 1: Shuffle squats (20 sec)
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04
HIIT 1: Lateral lunges (20 sec)
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05
HIIT 1: Skaters (20 sec)
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06
HIIT 2: Superman (20 sec)
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07
HIIT 2: Walking plank (20 sec)
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08
HIIT 2: Dynamic glute bridges (20 sec)
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09
HIIT 2: Sit-ups (20 sec)
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10
HIIT 1: #2
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11
HIIT 2: #2
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12
HIIT 3: Jumping jacks (45 sec)
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13
HIIT 3: Burpees (45 sec)
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14
HIIT 3: Running on the spot (45 sec)
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15
HIIT 3: Jump lunges (45 sec)
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16
HIIT 4: Crunches with feet on the floor (45 sec)
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17
HIIT 4: Cross crunches with feet on the floor (45 sec)
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18
HIIT 4: Plank (45 sec)
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19
Spine lengthening stretch (30 sec)
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20
Standing quads stretch (2 x 30 sec)
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21
Standing hamstring stretch (45")
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22
Pec stretch (30 sec)
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23
Shoulder stretch (30 sec)
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12. Toning your body #3 (27 min)
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01
Joint mobilisation (neck, shoulders, knees, ankles)
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02
HIIT 1: 3-step lateral runs (20 sec)
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03
HIIT 1: Squat-lunge combo (20 sec)
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04
HIIT 1: Running on the spot (20 sec)
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05
HIIT 1: Sumo squats (20 sec)
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06
HIIT 2: Dynamic mountain climber (20 sec)
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07
HIIT 2: Dynamic glute bridges (20 sec)
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08
HIIT 2: Press-ups (20 sec)
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09
HIIT 2: Superman (20 sec)
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10
HIIT 1: #2
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11
HIIT 2: #2
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12
HIIT 3: Jumping jacks (45 sec)
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13
HIIT 3: Burpees (45 sec)
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14
HIIT 3: Running on the spot (45 sec)
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15
HIIT 3: Jump lunges (45 sec)
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16
HIIT 4: Crunches with feet on the floor (45 sec)
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17
HIIT 4: Cross crunches with feet on the floor (45 sec)
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18
HIIT 4: Plank (45 sec)
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19
Spine lengthening stretch (30 sec)
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20
Standing quads stretch (2 x 30 sec)
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21
Standing hamstring stretch (45")
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22
Pec stretch (30 sec)
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23
Shoulder stretch (30 sec)
We're going to work from head to toe and give it our all! Each workout ends with a special challenge.
Don't rush, watch each new movement before giving it a go, and take the time to test it gently at least once so you know what you're doing.
Great work on this challenge! Remember how well you did because we're doing the same thing again next time.
We're going to work from head to toe and give it our all! Each workout ends with a special challenge.
To keep you pumped, I recommend some upbeat music!
Well done! You can be really proud of yourself! Drink plenty of water to stay hydrated after this hardcore workout!
We're going to work from head to toe and give it our all! Each workout ends with a special challenge.
It's our last workout, so give it everything you've got :)
Congratulations, you've completed this programme! I recommend repeating it and rallying the troops this time!
Coach advice
Alison Dapvril
Sports coachWant to move with Decathlon Coach? ;)
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