A quick HIIT circuit workout you can do at home care of two trainers who also happen to be best friends and professional athletes, too? Yes, yes we have that.
The Athlete Method – a.k.a Olympic sprinter Ashleigh Nelson and national hurdler Kerry Dixon – have a home workout that'll burn fat, get you fitter and challenge your mental endurance to boot. Their whole MO is about helping you channel your inner athlete, get fit, feel good, see results and stay motivated to reach your goals. We're here for it.
So, without further ado, a dynamic workout featuring upper body, lower body and core exercises you can do sans any equipment. Get your water ready, this is going to be a sweaty one.
[Editor's note: this workout was originally streamed on Women's Health UK Instagram. Join us every Wednesday for a free workout to shake up your body and training week.]Meet your PTs: The Athlete Method
What's your favourite exercise?
And what exercise do you think is overrated?
Abductor machine.
What's your top training tip?
Always activate your glutes before exercising and don't skip stretching after.
What words do you never want to hear again?
Waist trainers!
The Athlete Method home HIIT workout
Warm Up:
- Skipping on the spot – 1 minute
- High knees – 1 minute
- Plank walk out – 5 full reps
Set 1
30 seconds work followed immediately by 10 seconds rest
- Russian twists
- Sit up and twist to left and right
- Diamond sit ups
- Toe touches
- Three level press up
- Commandos
- Plank row
- Tricep dips
- Glute bridge hold
- Glute bridge pulse
Take a 60-second rest then move onto set two.
Set 2
30 seconds work followed immediately by 10 seconds rest
- Donkey kick – left leg
- Donkey kick – right leg
- Curtsy lunge to squat
- Jump forward and step back on mat
- Split lunge jump
- 180º squat
- Double jump and crab walk along mat
- High knees
- Dynamic side lunge
- Mountain climbers
Take a 60-second rest then move onto set three.
Set 3
3-minute AMRAP (as many reps as possible)
- Press ups – 5 reps
- Sit ups – 5 reps
- Squats – 5 reps
Take a 60-second rest then move onto the finisher.
Finisher
Perform each move for 30 seconds
- Squat pulse
- Fast feet
Amp up the challenge by adding hand weights
Opti Dumbbell Tree Set
Opti Neoprene Dumbbell Pair of 1kg
UMI Umi. By Amazon Dumbbells - Pair of 3kg
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women's Health Magazine UK (and sister publication Women's Health Australia), Stylist Magazine and more.
