Push your HIIT to advanced level

Physiotherapist at Bupa UK
21 September 2016
If you’re familiar with high intensity interval training (HIIT), or regularly exercise to high intensities, you might be looking for a new workout to put you through your paces. This advanced HIIT routine has been created to work all your major muscle groups and get your heart pumping.
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The last in the series of three HIIT video blogs, this workout has been put together to test your fitness levels. If you’re new to HIIT, try our beginner’s workout to start with. Or if you have a good level of fitness, our intermediate HIIT workout might be better for you.

But for those who are familiar with HIIT and exercise to high intensities regularly, try this advanced HIIT workout. You’ll need the use of a rowing machine, weighted barbell and kettle bells. However, if you aren’t a member of a gym or don’t have this equipment at home, there are easy swaps you can do to make this workout possible.

  • Instead of doing rower sprints using a rowing machine, sprint on the spot for 20 seconds, rest for 40 seconds and then repeat this six to eight times.
  • Invest in some hand weights for the reverse lunges. Or if you don’t have weights, swap this exercise for split jumps.
  • If you don’t have use of a barbell, swap the ‘clean and press’ exercise for explosive squat jumps. You could also hold some hand weights while you do them to make it harder.

Remember, advanced HIIT should only be performed by those with a good level of fitness already. Also, it may not be suitable if you have a back, shoulder or knee injury. Speak to your GP if you’re unsure about whether this type of workout is suitable for you.





Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health. You’ll receive a personalised lifestyle action plan with health goals to reach for a healthier, happier you. 


Tony Donegan
Physiotherapist at Bupa UK

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