If you’ve had a long day at work or with your children (or both!), then the last thing you’re going to want to do is get up and go to the gym – right?
That’s why I’ve come up with a quick (but not so easy) work out for you to try at home, all you’ll need is a timer.
I’ll be combining high intensity interval training with bodyweight strength training to get you sweating and struggling to catch your breath.
HIIT is one of the best forms of exercise to get your body burning unwanted fat, it increases your metabolism dramatically for up to 24 hours after you have finished. While strength training (whether or not you use weights) is also great for fat loss and incredible for building muscle mass – which is exactly what we want to shape your body.

Warm up (3 Minutes):
30 seconds of jogging on the spot (or boxer shuffle)
30 seconds of star jumps
30 seconds of arm circles
30 seconds of bodyweight squats
30 seconds of bodyweight lunges
30 seconds of walk down back bows.


HIIT (9 Minutes):
20 seconds of burpees – 10 seconds off (x3)
20 seconds of high knees – 10 seconds off (x3)
20 seconds of jump squats – 10 seconds off (x3)
20 seconds of plank jacks – 10 seconds off (x3)
20 seconds of jumping lunges – 10 seconds off (x3)
20 seconds of switch foot jumps – 10 seconds off (x3)


Body Weight Strength:
10 Squats
10 Alternating Lunges
10 Tricep Dips
10 Push Ups
10 Sumo Squats
30 second Plank
Repeat until you feel you can’t carry on, but remember to push yourself past that comfort zone, as this is where the changes start to happen.


To cool down, jog in place until you are able to catch your breath back, then add in your favourite stretches, for example: quad stretch, cobra, warrior lunge, child’s pose etc.

Remember, this is only supposed to be if you’re unable to make it to the gym, it should never be a replacement. The team at Shane Westley mix up your workouts in order to make sure that your body doesn’t get into a habit and stop you from achieving your end goals.
If you would like one of our team members to be your personal trainer and nutritionist then get in touch with us – http://shanewestley.com/

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