Two days ago I discussed why high intensity interval training (HIIT) is great and how it can help with fat loss.

This is a HIIT weights based workout, which is sure to burn lots of calories in a short period of time. It is great to do these types of workouts when you are time poor.

I recommend doing a HIIT workout at least once per week, depending on your body type! If you are an endomorph or mesomorph body type and you don’t want to build too much muscle, it might be better if you avoided doing HIIT with weights.

If you are unsure of your body type, you can take my free Body Type Quiz. This will help you learn how to exercise and eat according to your body type to get the best possible results :)

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  1. Medicine ball slams (10kg medicine ball)
  2. Squat press (10kg plate or you could use the medicine ball)
  3. Kettlebell swings (10kg)
  4. Lunge row (using cable machine)
  5. Box jumps

Complete 30 seconds of each exercise one after the after, with no or little rest between. After you have completed one round, rest for 2 minutes. Repeat this a total of 5 times.

It will only take you 25 minutes, but is an absolute killer! Don’t forget to warm up and cool down also. I usually do a power walk for 5 minutes to warm up and cool down.

Note: If you don’t have a cable machine for the lunge row, you could use the kettlebell instead.

If you’d like to see a video of this HIIT workout, check out my youtube channel! xx

Love Rachael xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

17 Responses

  1. Can u help to suggest how i can do power walking in the home, outside and using treadmill? I can only use the treadmill when im in the office as i dont have a treadmill at home so while it was raining outside, i wonder how I can power walk inside. Thank you and looking fwd for your reply.. :)

    1. Hi hun, this is tough because you can’t really do the walking inside a house. If you can’t walk outside, I would just do a different type of workout inside to stay active and do the walking when you can. Any walking helps though so you could always go somewhere undercover (like a shopping centre) and wander around. Sorry I couldn’t be of more help! xx

  2. I will try it tomorrow ;)
    Does body combat class counts as cardio or high intensity?
    I’m afraid if I replace this too often with the power walking it will make muscle percentage decrease.

    1. Hi Paula,
      Body combat class would count as both! :) I wouldn’t replace all of your HIIT or weights sessions with power walking. Just try to do as much power walking as you can. I usually try to do some power walking after my weights xx

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