Olivia Cooney’s HIIT Workout For Every Ability

The science shows everyone can benefit from high intensity interval training, and Olivia Cooney says the concept is so simple that anyone from a couch potato to a weekend warrior can use it to improve their health.

“If you are just introducing fitness into your lifestyle or ‘starting over’ post-baby or after an injury, the key to success lies in doing effective exercise but at your own pace,” Olivia advises.

“High intensity interval training is all about fast-paced workouts that torch calories in a fraction of the time, so there is no need to spend hours in the gym — praise the lord! And the beauty of timed workouts is that you set your own pace — just make sure it challenges you. HIIT should be as intense as you can make it.”

Beginners (10 minutes)

Three rounds, each with 20 seconds of activity followed by 10 seconds of rest

Jumping jacks
High-knees
Squats
Crunches
Jumping jacks

Intermediate (20 minutes)

Three rounds, each with 45 seconds of activity followed by 15 seconds of rest
Jumping Jacks down to your toes
Mountain climbers
Jumping squats
Bicycle crunches
Tricep dips (on a bench)

Advanced (30 minutes)

Three rounds, each with 45 seconds of activity followed by 15 seconds of rest
Burpee
Press ups
Ice skaters (lateral side jumps)
Crossed mountain climbers (opposite knee to elbow) Jumping lunges
Tricep dips (on a bench)
Plank, jumping legs out laterally

Olivia Cooney’s walking tips

Walking is a great form of exercise that everyone can do, and the longer you walk, and more effort you put in, the more calories you’ll burn.

Harvard researchers have shown that a brisk one-hour walk every day will also slow down different genes which promote obesity; while studies closer to home at Exeter University found a 15-minute walk helps curb cravings for chocolate.

Baby steps

If you haven’t been doing much activity, start with three 10-minute walks a day and gradually increase your pace and time until you can walk at a brisk pace for at least 30 minutes without feeling uncomfortably out of breath.

If you are already fairly active person, work towards a three or four mile walk every day, which will burn around 400 calories.

Step it up

Walking is not just about the distance you cover, for maximum results, it’s also important to maintain a brisk pace and keep your heart rate up. If you can already manage a brisk one-hour walk try adding some power pit-stops:

You could also use the bench for press ups, tricep dips and side step up and landing in a side lunge. Adding these short bursts of energy along your walk will transform the level of your workouts.

For workouts and more straight into your inbox, sign up to the TRAIN for HER newsletter today.