High-intensity Interval Training (HIIT) - getting the afterburn effect

High-intensity Interval Training (HIIT) – getting the afterburn effect – SESSION 1

katie-bootcampYou may have seen our recent blog telling you all about the wonders of the Afterburn Effect. As promised, Northern Bootcamp has created some easy-to-follow exercise guides that will allow you to do some High-Intensity Interval Training (HIIT) yourself.

Remember that the trick is to exercise correctly and effectively since quality is more important than quantity with HIIT training. Be sure that you understand how to do each exercise safely before continuing with the work out.

So, here we go!

Beginning with Workout One, we’ll be giving you a total of three HIIT Workouts, so keep an eye out for more to come!



Duration: 15-20 minutes

Method: 3 rounds – a total of 4 exercises in each round.

Start with 1 exercise and accumulate another until you have done all 4.

So for example Round 1:

10 burpees/star jumps. Rest for 15 secs. Then 10 burpees and 10 high knees. Rest for 15 secs. Then 10 burpees, 10 high knees and a 10 second plank. Rest for 15 secs. Then all 4 exercises for final set.



Ensure 15 seconds rest during rounds and a 2 minute rest between rounds.



10 burpees/star jumps

10 high knees (each leg)

10 sec plank

10 skaters



20 hot hands

20 squats

20 flutter kicks

20 split lunge or back lunge



30 press ups

30 jump jacks

30 crunches

30 jump squats


Keep checking our social media pages and blog posts for more easy-to-follow High-intensity Interval Training workout guides you can complete either at home or in a small public space.

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