Winter brings with it the temptation to stay inside and hide from the icy temperatures outside. With summer just a short skip and a jump away, now’s the time to introduce some form of blood-pumping, temperature-rising activity into your schedule. Get ready to explore the exciting world of High-Intensity Interval training, or HIIT as it’s known. Let this relatively new form of training help you stay active, warm and energised this winter.

Here’s why we recommend HIIT:

It keeps your metabolism working hard long after your workout is done, helping you burn more calories throughout the day. Even with only 20 minutes to spare, you’re still able to get a full-body workout that’s as effective as longer gym sessions. Plus, HIIT workouts get your heart pumping, which is great for your overall heart health. They encourage you to mix and match exercises to keep things interesting and fun. Best of all, HIIT can be done anywhere, making it easy to get your family involved or smash out a solo session at home.

  1. The Living Room Blitz

No gym? No problem! Your living room is the ultimate workout space. Try this quick routine that’ll get your heart rate up no time:

  1. 30 seconds of jumping jacks
  2. 30 seconds of high knees
  3. 30 seconds of burpees (everyone’s favourite!)
  4. 30 seconds of mountain climbers

Repeat this circuit four times, resting for a minute between each round. Trust me, you’ll be feeling the burn and loving it! Why not get the kids to join in?

2. The Backyard Burn

Take advantage of the cool fresh air and get moving in your backyard. Here’s a quick HIIT session to get your heart racing:

  1. 1 minute of skipping rope
  2. 1 minute of sprinting on the spot
  3. 1 minute of bodyweight squats

Do this circuit five times. The fresh air will boost your energy, and you’ll warm up in no time. Plus, it’s a great way to catch some winter sunshine!

  1. The Kitchen Groove

Yes, you read that right. Turn your kitchen into a dance floor and get your groove on with this fun HIIT dance party:

  1. 1 minute of freestyle dancing (go wild!)
  2. 1 minute of squat jumps
  3. 1 minute of fast feet (run on the spot like you mean it!)

Dance your heart out for five rounds. You’ll have so much fun, you might forget you’re even working out!

  1. The Couch Potato Crusher

Okay, you can still be near the couch—just don’t sit on it! Try this HIIT routine to crush any lingering laziness:

  1. 1 minute of tricep dips using the couch
  2. 1 minute of step-ups (alternate legs)
  3. 1 minute of push-ups

Complete five rounds with 30-second breaks in between. You can get back to the couch in no time, but with a sense of accomplishment! Perfect for a family workout session before movie night.

Remember, the best workout is the one you enjoy and stick with. HIIT workouts are not only super effective but also a lot of fun. So, grab your workout gear, your favourite Shower to Shower antiperspirant for that ‘just showered’ feeling, set aside just 20 minutes, and get moving! You’ll stay warm, fit, and ready to take on anything this winter throws your way.