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HIIT Those Love Handles

Thursday 15th January, 2015

High Intensity Interval Training (HIIT) workouts have been shown to be the most effective at reducing the belly fat that is driving you crazy, especially when incorporated with strength training into a weekly routine.

A good HIIT workout is made up of the following:

  • 6 to 10 compound bodyweight-based exercises
  • Perform them in rapid succession, OR
  • Perform as a Tabata session (30 secconds of work & 10 seconds of rest per exercise)
  • Once the last exercise is complete, take a 60 to 90 second rest & start again
  • 2 to 3 sets for beginners, 4 to 6 sets for advanced

The bodyweight-based exercises you can incorporate include:

  • Burpees
  • Squats
  • Hip Raises
  • Lunges
  • Mountain Climbers
  • Back Extensions
  • Leg Lifts

This is just a few suggested exercises, there are many more you can choose from for your workout. Remember to include a range of exercises covering all muscle groups, rotating between upper body, lower body, core & full body.

The HIIT workout should be supplementary to a strength training routine. Strength training does not necessarily mean standing in front of a mirror watching your biceps grow. At Pace, we have a great range of resistance equipment that will give you a fantastic & controled strength workout throughout your whole body.

If you have the time, one way of structuring your weekly workouts is:

Monday: Strength Training

Tuesday: HIIT

Wednesday: Rest

Thursday: Strength Training

Friday: HIIT

Saturday: Rest

Sunday: HIIT

As you progress, try mixing up your sessions & incorporating new exercises. You may also want to try one week of just strength training & the following week of just HIIT.

Be creative, keep it fresh and don't give up!

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