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High Intensity Interval Training, or HIIT, combines short bursts of hard work with short periods of rest in between the bouts of intensity. The method is particularly useful for fat loss, but it’s challenging, so it’s important to increase the intensity gradually.

Here is an example of a workout we might do in our class: 30 seconds of high intensity exercise followed by 15 seconds of rest, repeated 4 times. You can do as many rounds as you want, and include exercises of your choice, or try these:


Stand with dumbbells on your shoulders, keeping your core tight. Pushing your hips backwards, lower yourself into a squat as shown. Go as low as you can safely go and keep your feet flat on the floor. Then drive your hips up and press the dumbbells overhead, straightening your arms. Pictured: Karen Scrivener


Start from the position shown, keeping a straight line from your shoulders to your heels. Maintaining an engaged core, bring your knee as close as you can to your opposite elbow as shown. Pictured: Emma Turner


Raise the ball overhead as shown, then throw it down to the floor as hard as you can. Quickly squat down and catch it on the first bounce, and repeat.
Pictured: Emma Turner


Start from a plank position with your hands under your shoulders. Lower yourself towards the floor keeping your body in a straight line, then push up, and repeat.

Start from a standing position, drop into a squat with your hands on the floor. Kick your feet back into a plank and lower your whole body flat to the floor. Bring yourself up and jump up as high as you can, and repeat.


Pete Crilly

HIIT classes at Sixth Sense Fitness are on every Thursday evening 17:30-18:00. No membership needed. Just drop in and pay as you go.

Pete Crilly is the new owner and manager of Sixth Sense Fitness. Tel: 01432 266 156

Andrea Slivkova
Editor, FitNet Magazine
I am the founder, owner and editor of FitNet, a free glossy B5 sized magazine dedicated to health and active lifestyle in Herefordshire and Monmouth.

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Previously gymnastics coach, massage therapist and personal trainer with 20 years of experience. Former gymnast and dancer.

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