The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!

First set:

  • High knees skipping
  • Single leg push ups, alternating legs

Second set:

  • Side plank hip raises, alternating sides
  • Sandbag swings

Third set:

  • Jump lunges
  • Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg

Enjoy the holiday weekend!


welcome to my world

Spring has started out on the cold side; maybe we can warm it up a bit?

The plan:20 minutes of HIIT. Warm up with some thing dynamic, get the heart pumping, limber up and work any tightness from your muscles. Complete 4 rounds of the following 5 exercise (set your timer for 10 seconds rest and 50 seconds work)

  • High knees skipping
  • Medicine ball Russian twists
  • Barbell clean and press
  • Plank side twists (with or without dumbbells)
  • Medicine ball half burpee


more than a feeling

The plan: 20 minutes of HIIT. Complete 4 rounds of these five exercises! 50 seconds working out, 10 seconds to catch your breath and move on. You are gonna love this!

  • Side plank dumb bell twist and press up
  • Medicine ball woodchops
  • High knees skipping
  • Medicine ball half burpee
  • Straight leg deadlift, use a barbell, sandbag, anvil, teenager, whatever you have to hand

Tell me you don’t have more than a feeling!


Just remember to fall in love, there’s nothing else… like you need reminding 😉

The plan: 8×1 minute sprints. If your on a mill, spice it up with some incline, why don’t ya! Speaking of love, don’t forget to warm up and cool down, show your bod’ you love it!

Be well today!

black flies

Energy continuously flows through, into, and around us. It is in the way we move, create, communicate; it’s what connects us. Guide that flow, make it beautiful.

The plan: A hot flowing warm up then HIIT! 20 minutes, 4 rounds, 5 exercises, 50 seconds of work and 10 seconds ‘rest’:

  • High knees skipping
  • Medicine ball push ups, either both hands on the ball or alternate the side of the ball
  • Side jump lunges
  • Reverse push ups
  • Leg raises with a butt raise

Use the Force, Luke


The plan: Get your boogie on and dance up a good sweat! Then HIIT, 18 minutes of it! So, how about 3 rounds of the following 6 exercises 50 seconds work 10 seconds rest:

  • High knees skipping
  • Diving monkeys
  • Jacks skipping
  • 180 twist medicine ball burpee
  • Single leg skipping (alternating legs every 5 reps)
  • Medicine ball jump lunge

Have an amazing weekend!



amen omen

The plan: HIIT: 18 minutes of epic intensity! Well, probably not that epic, just a bit epic. An epic-bitlet? 3 rounds of the following 6 exercises, 50 seconds epicness, 10 seconds to prepare for the next:

  • High knee skipping
  • Medicine ball jump lunge and swing
  • High knee skipping
  • Medicine ball wood chops
  • High knee skipping
  • Medicine ball 90 degree touch


big enough?

Ah, Monday! Nice to see you again, Sir. Been a whole week since I saw you last. What’s with cold shoulder? I see. Yes, I realize it is still winter. A few more months to go till we play the roulette of a UK summer.  I hope there are better odds on some sunshine after being washed out last year, got to top up on vitamin D. I agree, multi-vits are just not the same.

The plan: get moving to keep warm. Some HIIT should tick that box! 18 minutes and your done! 6 exercise, 3 rounds, 50 seconds high intensity work for each exercise, 10 seconds to get ready for the next one!

  • High knees skipping
  • 2 plank knee tucks then a pushup, repeat
  • Side jump lunges
  • Reverse push ups
  • Jump lunges
  • Side plank hip raise, alternate sides

Keep warm and stay cosy! Not like Storm Trooper Chuck (retired from service).


apply within


The plan: 18 minutes of HIIT. Warm up till nice and pliant, then perform three rounds of the following circuit, allowing 10 seconds between each 50 seconds performing the exercise. High intensity!

  • High knees skipping
  • Bunny hops of over a bench
  • High knees skipping
  • 1 arm medicine ball press ups, alternate the side of the ball each rep
  • High knees skipping
  • Kettle bell swings


3 x tricep circuit:

  • 15 tricep dips
  • 15 tricep dumbbell kickbacks (each arm)
  • 15 tricep overhead extensions

3 x shoulder circuit:

  • 15 dumbbell lat raises
  • 15 dumbbell military press
  • 15 plate front raises

Job jobbed.