Weightloss Support: Bodyweight High Intensity Movements ( HIIT) This Hiit day you are working 30 seconds on and 10 seconds rest. In-between all Circuits you have 45seconds of recovery time before you begin the next circuit. (Use the Picture dictionary if you are unaware of a certain exercise. All the circuits are colour coded) Circuit1 (add 1 additional exercise of your choice to this circuit)

exercise

Squat

Mountain Climbers

Kettlebelll Swings

Pusups Jumping Jacks

Burpee’s Sit ups

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Circuit2 (add 1 additional exercise of your choice to this circuit)

exercise

High knees

Bum Kicks Lunges Plank Russian twist

Box step up

Bicycle crunch

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Circuit3 (add 1 additional exercise of your choice to this circuit)

exercise

Jumping jacks

Mountain climbers

Burpee Pusups Squats Box Triceps

Dips

Russian twists

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Circuit4 (add 1 additional exercise of your choice to this circuit)

exercise

Leg Raises

Sit ups Flutter kicks 90 degree crunch

scissors Spiderman Crunch

Bicycle crunch

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Circuit5 (add 1 additional exercise of your choice to this circuit)

exercise

High Knees

Mountain climbers

Triceps dips Box step up Push ups Superman back

extensions

Plank Rotations

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Circuit6

exercise

Sprint Jog Run High Knees Sprint Jog Run

set/rep 30/10 30/10 30/10 30/10 30/10 30/10 30/10

Exercise Pictionary

Squat Mountain Climbers Kettlebell swings

Push up Jumping Jacks Burpees

Sit ups High Knees Bum Kicks

Lunges Plank Russian Twist

Box Step Up Bicycle Crunch Jumping jacks

Mountain Climber Burpee Pushups

Squat Tricep dips Russian Twist

Leg Raise Sit ups Flutter Kicks

90’ Crunch Scissors Spiderman crunch

Bicycle Crunch High Knees Mountain Climbers

Triceps Dips Box Step up Push ups

Superman back extension Plank Rotations High knees