Whether you’ve vowed to get more workouts in, lose weight or get fit, strong, and healthy this year, a HIIT (which stands for high-intensity interval training) workout might be just what you need to meet your goals. Personal trainer and online fitness coach, Charlotte Lockett, tells us why.  

This HIIT workout is suitable for beginners or those who are more advanced, and each movement can be scaled to your ability up or down whether you’re working out at home or the gym.  

“As a personal trainer and online fitness coach, I work with hundreds of clients who desperately want to change their body composition and get fitter but have no clue where to begin which often leaves them feeling overwhelmed and stressed.”  

“For that reason, many start the new year with good intentions but struggle to stay motivated and on track to reach their goals.”  

“That’s why I’m here with a short, sharp full-body HIIT workout that you can do from home or the gym, which is going to leave you feeling energized, fitter, and stronger!”  

THE BENEFITS OF HIIT WORKOUTS  

“High-intensity interval training (HIIT) is one of my favorite methods of exercising that involves short, fast bursts of exercise interspersed with periods of rest. It has been praised for its numerous health benefits and it can help you to get in shape quickly if you make it a consistent part of your daily routine.”  

30 minutes of moderate exercise like HIIT five times each week is recommended to stay fit and healthy.  

“Not only will this workout improve your stamina, but it will increase strength, help to tone your whole body, and have you burning fat AFTER you’ve finished. It’s perfect for those who may be short on time, as you can make this workout as long or short as you’d like by increasing the number of rounds. I recommend 3-4 rounds as a minimum which should take no longer than 30 minutes to complete.”  

THE WORKOUT  

Timing: “40 seconds of max-effort for each exercise, followed by 20 seconds rest. Complete the circuit for 3-4 rounds."  

What you’ll need: “A set of dumbbells at your preferred weight.” Your final few reps of each movement should be difficult, so choose a weight that’s challenging enough to maximize those gains and fat burn!  

MOVE 1: MOUNTAIN CLIMBERS (40 SECONDS)  

"Start in a traditional plank — shoulders over hands and weight on just your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.”  

MOVE 2: DUMBBELL DEADLIFTS (40 SECONDS)  

"Start standing with your knees slightly bent and arms straight. Lower the weights to the floor (by hinging at the hips) and then stand up tall keeping your back and neck straight and in line. Repeat for 40 seconds.”  

MOVE 3: DEVIL PRESS (40 SECONDS)  

“Start with the dumbbells on the ground and you standing. In one fluid movement lower down to the ground, grab hold of the dumbbells, and perform a burpee. Your chest should touch the floor. When you jump up to your feet, continue holding a dumbbell in each hand. From there, perform a dumbbell snatch (or you can look at it as a swing). You should finish with both arms locked out overhead and your body at full extension. This is one rep. Keep going for 40 seconds.”  

MOVE 4: DUMBBELL SQUAT WITH SHOULDER PRESS (40 SECONDS)  

“Start with feet approximately hip-width apart and hold your dumbbells just above each shoulder. Lower in a squat towards the floor and push your hips away from you keeping your back straight and chest up facing forward.” Try focusing on a spot in front of you.  

“As you come up from the movement, push the dumbbells above your head (until they’re locked out overhead) and return to your original position.”  

MOVE 5: ALTERNATING REVERSE LUNGE (40 SECONDS)  

“Start by standing straight and bracing your core muscles. Then take a giant step backward with your left foot. Bend your right knee until it's at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Repeat on each leg for 40 seconds.”  

MOVE 6: DUMBBELL BICEP CURL (40 SECONDS)  

“Start standing with a dumbbell in each hand. Your elbows should rest at your sides and (as you begin to perform the movement) your forearms should extend out in front of your body. Bring the dumbbells all the way up to your shoulders by bending your elbows. Reverse the curl slowly, fully straightening the arms back down and repeat.”  

MOVE 7: DUMBBELL CHEST PRESS (40 SECONDS)  

“Lie flat on your back, or a bench, with your feet flat on the ground. With a dumbbell in each hand, extend your arms directly over your shoulders, palms facing toward your feet. Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. Slowly drive the dumbbells back up to start, squeezing your shoulder blades the entire time.”  

MOVE 8: DUMBBELL WEIGHTED CRUNCH (40 SECONDS)  

“Lay on your back with your knees bent and pointing straight up in the air. Take 1 or both dumbbells and lift them straight up in the air with your arms locked.  

As you begin to lift up to approximately 40 degrees, keep the weights up above your head and squeeze the core tight. Slowly lower back down to the ground and relax the abdominals.” That’s one rep. Keep going for 40 seconds.  

Complete the circuit 3-4 times over to get your pump on for the perfect quick January HIIT workout for gym or at-home workouts.  

Often the hardest part is getting started, so stop thinking about it, grab your weights, and get going! Here’s to a fitter new you – get ready to sweat!  

You can work with Charlotte and find more workout ideas and routines by visiting www.charlottelockett.co.uk and connecting with her on Instagram @charlottelockettpt