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While we are closed; try the Home HIIT Workout of the Week. 

The Big 5 Moves Home HIIT Workout

 ***Important notice***

Please only take part in our exercise plans if you have spent time with qualified fitness professionals and you have practised safe exercise techniques. This workout has been designed for members of Stamford Fitness. Please only take part if you feel you are healthy enough to do so, if you are unsure please consult your GP. Please do not take part if you have any Coronavirus symptoms, you can find out more on the NHS website.

 

Always start a HIIT workout with a big full body, 5-minute dynamic warm-up. Move your body and muscles through controlled full ranges of movement and increase the blood flow to the muscles you will be working. 

For this work out you will need suitable floor space, and a timer/ stopwatch app on your phone and music!

This is a full pyramid HIIT workout that peaks with 2 big sets in the middle, one at the end of round 1 and one at the beginning of round 2.

Get ready….

Round 1

  1. Full Squat Jumps (30 seconds) Full range of movement, get down low and jump as high as you can then as you land cushion into the next squat and go again – this whole movement and jump should one smooth movement.

15 seconds rest

  1. Full Squat Jumps (30 seconds) + Burpees (30 seconds) (no rest between each exercise) For the burpees make sure you go all the way down to the push up position and then up into a squat jump.

15 seconds rest 

  1. Full Squat Jumps (30 seconds) + Burpees (30 seconds) + Push ups (30 seconds) (no rest between each exercise) make sure you go through the full range of movement with your push ups, nose to the ground if you’re brave enough!

20 seconds rest

  1. Full Squat Jumps (30 seconds) + Burpess (30 seconds) + Push ups (30 seconds) + Mountain Climbers (30 seconds) (no rest between each exercise) When you get to the mountain climbers keep your shoulders over hands, keep your body and hips parallel to the floor and bring your knees in all the way, remember full range of movement.

20 seconds rest

  1. Full Squat Jumps (30 seconds) + Burpees (30 seconds) + Push ups (30 seconds) + Mountain Climbers (30 seconds) + Sprints (30 seconds) Don’t cheat on the sprints! A big range of movement is needed here, not quick toe taps. Sprinters don’t run down the track with quick little tow taps. These sprints are still on the spot, but fast powerful movements with knees up high and arms pumping as if you were sprinting on a track. You made it this far don’t cheat now!

End of round 1.

40 seconds rest

Round 2… The same 5 exercises but now in reverse order.

  1. Sprints (30 seconds) + Mountain Climbers (30 seconds) + Push ups (30 seconds) + Burpees (30 seconds) + Full Squat Jumps (30 seconds)

20 seconds rest

  1. . Sprints (30 seconds) + Mountain Climbers (30 seconds) + Push ups (30 seconds) + Burpees (30 seconds)

20 seconds rest

  1. Sprints (30 seconds) + Mountain Climbers (30 seconds) + Push ups (30 seconds)

15 seconds rest

  1. Sprints (30 seconds) + Mountain Climbers (30 seconds)

15 seconds rest  

  1. Sprints (30 seconds)

REST! Stay standing and breath… big deep breaths, in through your nose and out through your mouth….

Finish your workout with a set of 30-second static stretches of each muscle group. Static stretches should be held steady and not involve movement like with a warm up. This will help you to recover to do it all again tomorrow!