By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
Hi, I’m Will Duru, and with over 10 years in the fitness industry, I’ve helped countless people achieve their strength and recovery goals. Today, I want to share with you one of the most effective and efficient ways to get in shape: High-Intensity Interval Training, or HIIT. If you’re looking for a workout that torches calories, boosts your metabolism, and can be done just about anywhere, then you’ve come to the right place.
In this article, I’m going to break down a killer HIIT workout that can help you burn up to 400 calories. We’ll go through each exercise, and I’ll show you how to track your progress using the 12Reps app, which you can download for a free trial.
What is HIIT and Why Should You Do It?
HIIT is a type of workout that involves short bursts of intense exercise followed by brief recovery periods. This method is incredibly effective because it pushes your body to its limits, which in turn gives you some amazing benefits. The main advantage of HIIT is that you can get a fantastic workout in a much shorter amount of time compared to traditional cardio.
One of the biggest benefits of HIIT is the “afterburn effect,” scientifically known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories for hours after you’ve finished your workout. So, not only are you burning calories during the workout, but your metabolism stays elevated long after you’ve cooled down. Research has shown that HIIT is also great for improving heart health, increasing your endurance, and helping you lose fat while maintaining muscle mass [1].
A typical 30-minute HIIT session can burn anywhere from 300 to 500 calories, depending on your body weight and the intensity of your workout. For example, a person weighing around 145 pounds might burn between 300 and 450 calories during a session. But the real magic happens after the workout is over. Your body keeps working hard to recover, which means you continue to burn calories even while you rest. This makes HIIT one of the most time-efficient ways to get fit and lose weight.
The 400-Calorie Full-Body HIIT Workout
This workout is designed to target your entire body and get your heart rate up. It’s a challenging but rewarding session that you can do at the gym, at home with the right equipment, or even in a hotel gym while you’re on holiday. For beginners, I recommend doing this workout twice a week, making sure you have a day of rest in between to allow your body to recover.
To get the most out of this workout, it’s important to track your progress. This is where the 12Reps app comes in. You can use it for free to log your sets, reps, and rest periods, which helps you stay consistent and motivated. Seeing your progress over time is a huge motivator and will help you stick to your fitness goals.
Here is the workout, laid out in a simple table:
Exercise | Reps/Calories | Sets | Rest Period |
Assault Bike | 10 Calories | 5 | 60 seconds |
SkiErg | 10 Calories | 5 | 60 seconds |
Kettlebell Swings | 10 Reps | 5 | 60 seconds |
Dumbbell Thruster | 10 Reps | 5 | 60 seconds |
Hanging Leg Raises or Sit-ups | 10 Reps | 5 | 60 seconds |
How to Do Each Exercise
Here’s a quick guide on how to perform each exercise in the workout. For a visual demonstration, you can find videos for each of these exercises online.
1. Assault Bike
The Assault Bike is a fantastic full-body cardio machine. It uses a fan to create resistance, so the harder you pedal, the more resistance you create. This makes it perfect for HIIT workouts because you can push yourself as hard as you want.
How-to:
Sit on the bike, place your feet on the pedals, and your hands on the handles.
Drive with your arms and legs simultaneously, keeping a steady rhythm.
Push hard until the monitor shows you have burned 10 calories.
Focus on maintaining good form and breathing steadily throughout the effort.
2. SkiErg
The SkiErg mimics the motion of cross-country skiing and is another excellent full-body exercise that really gets your heart pumping. It works your arms, core, and legs all at once, making it a great addition to any HIIT routine.
How-to:
Stand facing the SkiErg with your feet shoulder-width apart.
Grasp the handles with an overhand grip.
Pull the handles down in a powerful, smooth motion, engaging your core and driving with your hips and legs.
Continue until you reach 10 calories on the monitor.
Make sure to use your whole body and not just your arms for maximum effectiveness.
3. Kettlebell Swings
Kettlebell swings are a powerful exercise that targets your glutes, hamstrings, and core. They also get your heart rate up quickly, which is exactly what you want in a HIIT workout. This is one of my favourite exercises for building explosive power and burning calories.
How-to:
Stand with your feet slightly wider than shoulder-width apart, with the kettlebell on the floor between your feet.
Hinge at your hips and bend your knees to grab the kettlebell with both hands.
Hike the kettlebell back between your legs and then explosively drive your hips forward to swing the kettlebell up to chest height.
Let the kettlebell swing back down between your legs and repeat for 10 reps.
Remember, the power comes from your hips, not your arms. Keep your core tight throughout the movement.
4. Dumbbell Thruster
The dumbbell thruster is a compound exercise that combines a front squat with an overhead press, working your legs, shoulders, and arms. It is a brilliant exercise for building strength and endurance at the same time.
How-to:
Hold a dumbbell in each hand at shoulder height, with your palms facing each other.
Lower into a squat, keeping your chest up and your back straight.
As you stand back up, explosively press the dumbbells overhead.
Lower the dumbbells back to your shoulders and repeat for 10 reps.
Make sure to use a weight that challenges you but still allows you to maintain proper form.
5. Hanging Leg Raises or Sit-ups
This exercise is great for targeting your core muscles. You can choose between hanging leg raises if you have a pull-up bar, or traditional sit-ups if you don’t. Both variations will help strengthen your abs and improve your overall core stability.
How-to (Hanging Leg Raises):
Hang from a pull-up bar with your legs straight down.
Keeping your legs straight, raise them up until they are parallel to the floor.
Slowly lower your legs back down and repeat for 10 reps.
Try to avoid swinging and keep the movement controlled.
How-to (Sit-ups):
Lie on your back with your knees bent and your feet flat on the floor.
Place your hands behind your head or across your chest.
Engage your core and lift your upper body off the floor towards your knees.
Slowly lower yourself back down and repeat for 10 reps.
Why This Workout Works
The beauty of this workout is that it combines cardio and strength training in one session. Each exercise targets multiple muscle groups, which means you get more bang for your buck. The Assault Bike and SkiErg get your heart rate up and burn calories fast. The kettlebell swings and dumbbell thrusters build strength and power. And the hanging leg raises or sit-ups finish off your core.
By doing five sets of each exercise with 60 seconds of rest in between, you create the perfect balance of work and recovery. This allows you to push hard during each set while still giving your body enough time to recover before the next one. Over time, as you get fitter, you can reduce the rest periods or increase the number of reps to keep challenging yourself.
Tips for Success
If you are new to HIIT, start slowly and focus on getting your form right before you worry about speed or intensity. It is better to do fewer reps with good form than to rush through the workout and risk injury. As you get more comfortable with the exercises, you can start to push yourself harder.
Make sure you warm up properly before starting the workout. Spend five to ten minutes doing some light cardio and dynamic stretches to get your muscles ready. After the workout, take time to cool down and stretch. This will help your body recover and reduce muscle soreness.
Consistency is key when it comes to seeing results. If you are a beginner, aim to do this workout twice a week, and make sure you are also eating a balanced diet and getting enough sleep. Recovery is just as important as the workout itself, so listen to your body and take rest days when you need them.
Your Fitness Journey Starts Here
This HIIT workout is a fantastic way to burn a significant number of calories, improve your fitness, and feel great. The best part is its versatility – you can do it almost anywhere. Whether you are at the gym, at home, or in a hotel gym on holiday, all you need is the right equipment and the motivation to push yourself.
Don’t forget to track your progress with the 12Reps app. It’s a powerful tool that will help you stay on track and reach your goals. You can download it for a free trial and start your fitness journey today. With the 12Reps app, you can log every set, every rep, and every rest period, making it easy to see your progress and stay motivated.
Remember, fitness is a journey, not a destination. It takes time, effort, and dedication to see results. But with the right workout plan and the right tools to track your progress, you can achieve your goals. So what are you waiting for? Give this HIIT workout a try and see how it can transform your fitness.
References
[1] Healthline. (2025, February 21). 7 Benefits of High-Intensity Interval Training (HIIT). Retrieved from https://www.healthline.com/nutrition/benefits-of-hiit
