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You don’t need a gym to get the blood pumping (Picture: Armelle Skatulski)
HIIT Aqua, HIIT Boxing, HIIT Pilates… fusion fitness classes are a great way to add an extra dimension to your workout.
By combining different disciplines, you challenge the body in more ways than one. However, with no access to studio classes just yet and limited resources at home, maximising your workout has required creativity during lockdown.
But, help is at hand. Personal trainer Kirsty Hendey (@kirstyhendey) has created a Hybrid HIIT class that focuses just on HIIT exercises, but combines two or three bodyweight movements in each exercise.
This allows you to work more muscles at one time and boost your cardio output, maximising performance in a shorter period of time.
‘Hybrid Training, or fusion training, combines methods from different areas of the training spectrum,’ she says.
‘The idea of Hybrid HIIT came from my passion to create new, challenging movements targeting multiple muscle groups during high-intensity interval training.
‘Hybrid HIIT combines movements such as a tricep extension into mountain climbers so that you can work more muscles at once.
Personal trainer Kirsty combines HIIT with other training types (Picture: @KirstyHendey)
‘This combination of bodyweight strength training and aerobic exercise not only builds and maintains muscle, but also burns fat. These multi-functional sessions will leave you sweating, feeling accomplished, stronger and more challenged.’
Kirsty is no stranger to the saying ‘no pain no gain’. She’s a former contestant on Channel 4’s SAS: Who Dares Wins – a gruelling challenge where civilians are put through a two-week training course designed to replicate Special Air Service selection.
Now an instructor with live-streaming site LiveNow, Kirsty specialises in bodyweight strength training and has built up a cult social media following.
Kirsty enjoys a serious workout (Picture: Active Stills)
Her sessions certainly look challenging and while you can expect to burn around 650 calories in one 45-min class, Kirsty is keen to stress that’s not the only goal. ‘When I turned 25, I learned how important nutrition is. I switched simple carbs for complex carbs, reduced my sugar intake and increased my calories to include more protein. I also started to lift heavy weights five times a week and gained muscle and became leaner.
‘Now, I train to keep my mind strong and prefer training for performance rather than aesthetic goals – your body will naturally change as a by-product of the work you put in.’
Try it out yourself
Kirsty shares three moves to get you started. Repeat each move for 40 seconds then rest for 20 seconds between exercises.
1. Mountain climbers into tricep extension
Work out your triceps and legs in one move (Picture: Armelle Skatulski)
‘Start in high plank position and drive the knees in to perform four mountain climbers. Drop the knees to the floor so you are in a kneeling push-up position.
‘Lower the forearms to the floor controlling the movement ensuring that both arms bend and lower at the same time. Lift and straighten the arms performing one bodyweight tricep extension.’
2. Quad rockers into knee taps
Combine aerobics with strength training to maximise results (Picture: Armelle Skatulski)
‘Start in the tabletop position with your knees lifted approximately three inches off the ground.
‘Shift your body weight forwards and backwards for two counts, then bring your right knee in to tap your right elbow, then bring your left knee in to tap your left elbow.’
3. Reverse plank to L-sit knee drive
Feel the burn in your arms and core (Picture: Armelle Skatulski)
‘Starting in a reverse plank position, draw your feet back so your hips are lowered next to your hands.
‘Push or walk the feet back to the reverse plank position and then drive the right knee up towards the chest and then the left knee towards the chest.’
Hybrid HIIT Fit is available on LiveNow Fitness. Membership from £8.99 a month.
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