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Activate Fitness Instructor Workouts

HIIT Workouts

HIIT training stands for High Intensity Interval Training - a form of cardiovascular exercise. This involves work periods ranging from 30 seconds to three minutes working between 80-100% of your maximum heart rate. There is no specific formula to HIIT but as a rule of thumb we recommend your recovery period should be at least the same as your work interval, and can become shorter as you get fitter.

HIIT Workout 1

20 seconds per exercise

10 seconds recovery between exercises

8 rounds

- High Knees

- Jumping Lunges

- Mountain Climbers

- Press Ups

- Burpees  

Equipment needed:

- None

HIIT Workout 2

30 seconds per exercise

10 seconds recovery between exercises

AMRAP (as many rounds as possible)
in 10-20 minutes

- Toe Taps

- Squat Jumps

- Split Squats  

Equipment needed:

- Step


Advice and use of workout plan.

Before undertaking any of our workout sessions, please ensure that you have:

Consulted with your doctor before starting any physical activity, including the use of any of the Activate Fitness workouts/challenges and follow his or her advice. This is particularly important if you have any of the following health issues:

• High Blood pressure or Heart Disease

• Bone or joint problems that could be made worse by a change in physical activity

• Severe Asthma

• Extremely overweight/underweight

• If you are pregnant

If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately and seek medical advice.

By using our Activate Fitness content/live platforms, you do so at your own risk, your participation in these sessions is entirely voluntary and you may opt out at any given time.

Please ensure you have adequate space and your environment is suitable (garden/home) before commencing any of the workouts.

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