3 High Intensity Exercises You Can Do Anywhere

As we head into the silly season and our time gets divided between work, Christmas parties, end of year parties, graduations and all sorts of celebrations it is easy to lose ourselves in the silly season shenanigans and let our exercise routine fall by the way side. By introducing HIIT (High Intensity Interval Training) into your schedule you can enjoy the maximum calorie burning benefits all while minimising your workout time.

Basically, a HIIT session entails exercising for a short period of time all-out as hard as you can go followed by a short period of rest E.g. sprint for 40 seconds then walk for 20 seconds repeat for 15 – 30 mins. Some of the benefits include boosting metabolism, lose fat and not muscle, builds endurance. Great for your heart health and can be done anytime anywhere with no equipment.

We spoke to Lauren Hannaford who developed FHIT by Lauren Hannaford. Lauren’s 15min workouts were inspired by her lack of time whilst traveling and touring the world with The Wiggles as a gymnast and Dorothy the Dinosaur. Here are 3 exercises she showed us that we can do to keep our fitness and health goals on track this silly season.

Squat Jumps


Hands to floor, press your bottom backwards then jump by pressing out of your heels and take your hands as high in the air as you can. Do 3 sets of 20.

Power Pushups


Press your chest slowly to the floor, either with your knees on or off the ground and then power back to the top of your plank as fast as you can.

Do 3 sets of 10.

Lunge Jumps


Press out of the bottom of your lunge and jump to switch feet in the air and land with the other foot in front, landing down into your lunge, then repeat. Make sure your knee doesn’t fall over your toe and keep your shoulder in line with your hips. Do 3 sets of 10.


images by Scottie Hendo for Bondi Active

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