Do you want to burn more kJs in less time?

When it comes to getting big results in the shortest amount of time, nothing beats high-intensity interval training. “It’s an awesome way to work out,” says Skins ambassador Andrew Papadopoulos. “Not only can you easily target your whole body in one session, but if you’re time poor, you can get your workout finished in as little as 7 minutes!”

HIIT training asks for 100% effort (or as close to 100% as possible) in short bursts, followed by a rest period to catch your breath. This type of training gets your heart rate up, which means you can burn more kJs in less time.

Ready to get started? We’ve got Andrew’s top HIIT moves to get the heart pumping, build strength and get your sweat glands going.

Weighted thruster

This move works both front and back muscles. Adding a little extra resistance will help you see strength and cardiovascular improvements.

  • Stand with feet hip-width apart holding a set of dumbbells, barbell, kettlebell or sand bag.
  • Maintaining good posture, bend at your knees and hips to lower your bottom into a squat (try to get your thighs parallel to the floor).
  • Use your lower-body strength to thrust upwards to a standing position, and push the weight above your head as you do so to complete the movement as an overhead press.

Tip: Ensure your back remains straight and you’re looking forward throughout the movement. Keep your stance correct with feet positioned hip width or wider and toes pointed out slightly. Refrain from letting your heels come up or knees roll in when moving through the squat.

Explosive deadman

This is similar to a burpee but it includes a squat before the explosive jump to engage the muscles in your bottom and legs.

  • From a standing position, bend down and put both hands on the ground for support.
  • Kick your legs back into a plank position, then bend your arms to lower yourself to the ground.
  • Explosively push yourself back up into a low squat, with feet flat and your bottom lowered.
  • Hold the squat for a second, then explosively jump up into the air, landing in the starting position. Repeat the full movement.

Gorilla into reverse bear

These exercises mimic animal movements and engage multiple muscle groups to test both your cardiovascular and muscular stamina.

  • From a standing position, crouch down so your hands are on the ground and your feet wide apart. You will remain flat footed throughout this movement.
  • Jump your hands forward, and then jump both your feet forward so they land just outside of your hands.
  • Continue jumping forward for about 10 metres, moving your hands together and your feet together (like a gorilla).
  • To get back to the start line, bear crawl backwards, using one leg and one arm at a time to maintain balance – the same way as if you were to crawl forwards.

Spider climber

This one is similar to a mountain climber except your feet will land outside your hands.

  • Start in a plank position on your toes. Jump your right leg forward, so your foot lands just outside your right hand.
  • Jump it back into the starting position and simultaneously jump your left leg so it lands outside your left hand. This is one rep.
  • Repeat fluidly for 20-30 reps.