Hot Mess Express
I’ve been trying to increase my cardio later, I’m carry a little more fat than I would like (about 8 easter eggs worth) so I’ve been adding in 8-10 minutes of High Intensity Interval Training (HIIT), in the form of sprints and some steady state cardio on the stairmaster a few times a week. I will never be someone who can run on the treadmill for hours at a time without losing my mind but I do understand the value of aerobic exercise and HIIT is the perfect way to increase your heart rate, burn calories and target fat loss. As a rule I make sure that my workouts are primarily weight lifting Monday to Friday but at the weekends I like to mix things up with some fasted morning HIIT, and my current favourite is this plyometric circuit routine, it’s an absolute beast of a workout and you will love it!
Barbell Circuit (all with a 15kg barbell)
8x barbell rows
8x straight leg deadlift
8x front squat
8x shoulder press
Complete all of the above with no rest. Once completed rest for 30-60 seconds and repeat with 7 reps of each movement. Then rest for 30-60 seconds and repeat with 6 reps, 5 reps, 4…3…2…1.
Jump Circuit (bodyweight/ 10Kg plate)
8x Box jumps
8x Jump squats
8x jump lunges (each leg)
8x Elevated Kick Backs (each leg, with your front leg on the bench, kick your back leg up past your hip)
As above complete all the movements together, rest for 30-60 seconds and complete again dropping the reps with each set. Depending on your ability you can adjust the weight advised but remember this is not strength training, this is to be completed as fast as you can, keeping your form in check, with minimal rest! Try it!