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    This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

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    With martial-arts-style manoeuvres, full body HIIT boxing workouts are much more than self-defence – they’re proven calorie killers that burn an average of 500 of those buggers an hour.They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.Get the kick-ass body benefits – and the mental mojo boost – with this exclusive full-body HIIT boxing workout from trainer and gym owner Traver Boehm.How To Do This Full-Body HIIT Boxing WorkoutBy combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.Your goal: beat – or at least match – your rep counts from round one.Knee Thrust

    Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in.

    Quickly raise your right knee towards your chest, drive it back down and, without changing your left-foot lead stance, do the same with your left leg.

    Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSquat Thrust With Knee Thrust

    Stand with your feet hip-width apart, arms at your sides.

    Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position. Keep your back straight and core braced.

    Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest.

    Return to start, then repeat with the left leg.Speed Skipping

    Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.

    Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To TrainersSit-Up With Punch

    Lie on your back, knees bent, feet flat on the floor.

    Brace your abs, sit up and punch across your body six times with one arm.

    Return to start; repeat on opposite side.

    Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.Spider-Man Push-up

    Start in a push-up position.

    As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow.

    Slowly return to start and repeat with the left leg.

    Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.READ MORE: Try This Quick And Effective Workout When You’re Seriously BusyFront Kick

    Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest.

    Kick straight out as if you’re slamming a door closed with your heel.

    Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.

    Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.Side Kick

    Stand in a left-foot lead stance, fists up.

    Raise your right knee towards your chest, rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm.

    Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.

    Power Move: Get an even bigger booty boost by contracting your glutes during the move.Straight Punch

    Stand with your feet in a left-foot lead stance, fists up, palms facing each other.

    Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder. Return to start; repeat on opposite side.

    Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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      This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe

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      If you’re pressed for time and want to work your entire body, we’ve got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps and more – every muscle gets a turn.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that’s a goal of yours and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!Time: 20 minutes | Equipment: None | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Cardio Warmup: Jumping JacksWhy it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps strengthen your outer glutes and inner thighs. Just remember to keep your core engaged as you jump, adds Beck.How to:Stand with feet hips-width apart, arms down at your sides and core engaged.

      Jump feet out much wider than hips as you swing arms out and overhead.

      Reverse the motion to return to standing. That’s 1 rep. Complete 50 reps.Warm-Up: Crossbody LungesHow to:Start standing with feet much wider than hips-width apart and arms at sides.

      Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.

      Bend left knee and hinge at hips as your rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That’s 1 rep.Weighted SwingThis move combines strength and cardio, making it super efficient, Earnest says. “This can improve heart health, overall power, build functional strength and boost your mood!”Target muscles: posterior chain, glutes, hamstrings, spinal erectors, upper back muscles and coreHow to:Hinge your hips back, knees slightly bent, torso leaned forward at 45 degrees, holding the edge of the dumbbell with both hands, arms extended straight toward floor.

      Then in one motion, squeeze the glutes, straighten your legs, lift your torso and thrust your hips forward, swinging the weight to chest height. Keep your arms straight and core tight as your move.

      Reverse the movement, bringing the dumbbell between the thighs when you hinge. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.Reverse Alternating LungeHow to:Stand with feet hip-width apart, holding a dumbbell in each hand at sides, palms facing thighs.

      Step right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core.

      Reverse move to return to start with control.

      Repeat on the other side. That’s 1 rep.Form fix: Let your shoulders melt down your back and hold the dumbbells at your sides as if you’re carrying two suitcasesBiceps Curl To PressWhy it rocks: This movement combines two exercises to target your biceps, shoulders and triceps in one go, says Harvey.How to:Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing forward.

      Engage core, draw shoulders down and back and gaze forward.

      On an exhale, engage biceps and bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides.

      Inhale and rotate wrists so palms face away from body. Then, on an exhale, press both dumbbells up to the ceiling, straightening arms. When fully pressed, hands should be aligned with shoulders.

      On an inhale, slowly reverse the movement to return to the starting position with dumbbells down to sides. That’s 1 rep. Do 10 to 12 reps.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingDeadlift And RowHow to:Stand with feet shoulder-width apart, a soft bend in knees, holding one dumbbell in each hand with palms facing legs and arms at sides.

      Hinge hips as you lower dumbbells, keeping the weights close to thighs and shins.

      Pause at the bottom and rotate hands so palms face each other.

      Squeeze shoulder blades together and pull dumbbells toward rib cage.

      Reverse move by lowering dumbbells to shins, then driving through heels to stand with arms at sides. That’s 1 rep.Dumbbell Pullover With Leg LowerTarget: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoasWhy it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilisers. Being able to lift your legs and arms from this position is essential for a healthy spine.How to:Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.

      Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.

      Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That’s 1 rep.

      Complete 10 to 12 reps.This article by Jennifer Nied was originally published on Women’s Health US. More

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      Consider This Yoga HIIT Workout A Total-Body Shred

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      Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

      Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

      How to do this yoga HIIT workout

      Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

      To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

      Move 1

      Start in a down dog position and from there, move to plank, pulling the right knee to chest.

      Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

      READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

      Move 2

      Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

      Jump or step to an upward-facing dog position and repeat for 40 seconds.

      Move 3

      From a down dog position, bend your knees and sit back onto your heels.

      With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

      Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

      READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      Move 4

      From a forward fold starting position, walk out on your hand to a plank.

      Lower your body to perform a push-up in a ripple-like manner with your hips first.

      Walk back to forward fold. Do one quick jump or step to plank and back.

      Keep repeating the flow for 40 seconds.

      Move 5

      Lie on your back with feet apart and arms overhead.

      Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

      For detailed demos of the moves, watch PT Phia-Lee do the moves here:

      [embedded content]

      Try these workouts, too: More

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      This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

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      Looking for a low-intensity scalable HIIT workout that works for beginners and advanced fitness enthusiasts? Look no further than this workout, which prioritises speed over power for all-over toning and of course, hitting those heart rate goals.

      What exactly is HIIT?

      Essentially interval training on speed, HIIT involves bursts of flat-out exertion alternating with rest periods. The best part: a workout can last anything from 30 minutes to just four.

      Added to that, a flurry of studies has shown that you get all the benefits (and more) of an hour-long steady-state workout in a fraction of the time. The catch? You have to be prepared to push yourself close to your drenched-in-sweat, heart-pounding max for the high-intensity periods. But it’s doable since your time in all-out effort lasts just 30 seconds.

      How to do this scalable HIIT workout

      Do this scalable HIIT workout two or three days a week in place of your usual cardio days (don’t skip strength training). Starting with the first exercise, complete as many reps as you can in 30 seconds, then rest for 30 seconds. Continue until you’ve finished all the exercises. That’s one circuit. Repeat three more times. Good news: you can tailor high-intensity interval training to your fitness level. Use these guidelines from trainer and group exercise instructor Rachel Vaziralli.

      Beginner:  Ratio: 1:3 (Go all out for 30 seconds; rest for 90 seconds)

      Intermediate: Ratio: 1:2 (Go all out for 30 seconds; rest for 60 seconds)

      Fit: Ratio: 1:1 (Go all out for 30 seconds; rest for 30 seconds)

      Super-Fit: Ratio: 2:1 (Go all out for 30 seconds; rest for 15 seconds)

      You’ll need: Floor space; a kettlebell (challenging, but not so heavy that you struggle to lift it).

      1. Squat Thrust

      Stand with your feet together and your arms at your sides. Squat down to the floor and place your hands in front of your feet (A). Jump your legs back into push-up position (B), then quickly reverse the movement and stand to return to start. That’s one rep.

      READ MORE: Food, Fitness & Family: How Zinhle Masango Juggles It All

      2. Prisoner Squat

      Stand with your feet shoulder-width apart and place your hands behind your head, elbows out (A). Keeping your chest up and back flat, push your hips back and bend your knees until your thighs are nearly parallel to the floor (B). Push through your heels to return to start. That’s one rep.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Prone Hand Touch

      Get into push-up position, your hands shoulder-width apart and your body forming a straight line from head to heels (A). Keeping your body stable and hips parallel to the floor, lift your left hand and touch your right hand (B), then return to start. Repeat with the right hand. That’s one rep. Continue alternating.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      4. Alternating Kettlebell Clean

      Stand with your feet shoulder-width apart, a kettlebell (or dumbbell) sitting between your feet. Push your hips back and bend your knees to lower and grab the weight with your right hand (A). With your back flat and core tight, stand and raise the weight to shoulder height (B). Reverse the move to return to start. Repeat with your left hand. That’s one rep. Continue alternating.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      5. Alternating Reverse Lunge

      Stand with your feet hip-width apart, hands on your hips, chest up and shoulders back (A). Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (B). Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating. More

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      This Explosive 15-Minute Workout Gets It All Done – Fast

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      Move faster with this get-nimble, get-quick explosive 15-minute workout routine. And you should have 15 minutes to spare, so no excuses! Ready, set, slim down.

      Guess what? Agility drills aren’t just for border collies. In fact, they’re a crucial part of any workout plan. Being able to start, stop and change direction quickly builds stamina and sculpts insane, look-at-me legs – it may even help improve your memory and focus. The explosive moves you see in this explosive 15-minute workout are designed to make that good stuff happen.

      Oh, and they’ll send your fat burners into overdrive, says performance coach Joel Sanders, who created this routine. “More movement equals more kilojoules burnt, making these exercises ideal if you’re crunched for time,” explains Sanders. Even better: they’re mentally stimulating – something you don’t get with the typical squat or lunge. And you can do them in your lounge, no equipment needed. Score!

      The Explosive 15-Minute Workout

      Two or three times a week, perform this explosive 15-minute workout as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise.

      Rest for one to two minutes at the end of the set. Complete up to five total sets.You’ll need: floor space; a wall

      Acceleration wall drill

      Place your hands on a wall, arms straight, and lean forward so that your body forms a straight line from head to heels. Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B). Continue alternating as quickly as possible.

      READ MORE: Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

      Split Jumps

      Stand with your left foot one big step (about 90cm) in front of your right. Bend your knees to lower your body until your left thigh is parallel to the floor (A). This is a split squat. Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower back into a split squat (C). Continue alternating.

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      Lateral Bound

      Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A). Jump to the left, swinging your left arm behind you and landing softly on your left foot (B). Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.

      READ MORE: This Totally Explosive Workout Will Help You Burn Fat In No Time At All

      Base Rotation

      Stand with your feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A). Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start. Continue alternating quickly.

      This article is excerpted from The Women’s Health Big Book of 15-Minute Workouts. More

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      HIIT Things Up With This Simple But Powerful Couple’s Workout

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      This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

      Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

      The HIIT Couple’s Workout

      1/ Skipping And Inchworm

      Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

      Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

      Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      2/ Knee-Raises

      Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

      3/ Skipping And Inchworm

      Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

      4/ Reverse Lunge And Squat

      Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

      to standing.

      Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      5/ Plank And Jump Over

      Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

      Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

      6/ Partner Leg Raises

      Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      7/ Plank And High Knees 

      As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

      8/ Partner Roll-Ups

      Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

      Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

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      Feel Strong And Powerful With This Explosive 15-Minute Workout

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      By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
      If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
      This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
      Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
      [embedded content]
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
      1. Step and Extend
      Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
      2. Donkey Kick
      Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      3. Calf Raise
      Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
      4. Quarter-turn Squat Jump
      With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

      Wanita Nicol

      Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

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      Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

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      These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
      The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
      Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
      Vertical Jumps
      Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
      Long Jumps
      Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
      Lateral Obstacle Jumps
      Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

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      Exactly How To Train Like Kim Engelbrecht

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      By Ondela Mlandu

      Kim Engelbrecht is loved and known by many around the world for her impeccable acting. Kim has recently returned from the International Emmy Awards in Los Angeles and she’s also our Women’s Health January/February cover star. Writer Ondela Mlandu stepped into Kim’s prolific shoes to find out how the actress stays fit and healthy.

      Kim made waves in the acting and entertainment industry as early as the age of 12. Her career has led her down several paths such as television presenting days on the e.tv teen show Craz-e, youth series, Take 5 on SABC, to her acting role as Lolly De Klerk on the popular soapie Isidingo, to television series such as Reyka and Raised by Wolves.

      Kim Engelbrecht’s Metcon workouts explained

      When it comes to exercising, Kim works out with her trainer Bjorn Bergins from The HIIT Club twice a week. The pair have built a good training relationship over the years. Kim’s training routine includes Metcon/HIIT training twice a week, together with Reformer Pilates.

      Metabolic conditioning or Metcon for short is a combination of strength training and cardio exercises, to increase ones overall fitness levels.  You can adapt almost any exercise to fit a metabolic exercise program, including weight training, resistance training, cardio exercises, compound movements, and even bodyweight exercises.

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

      Train like a pro… at home

      Here’s how you can train like Kim…

      1. Full Dynamic Stretch Routine

      The warm-up routine that Bjorn designed for the morning was called the ‘dynamic’ stretch and it included. Try it for yourself:

      a) Warming up the tendons/ligaments in the joints

      b) Lengthening and activating the muscles

      c) Stimulating the blood flow and energy

      d) Connecting the breathing to the movements (mind/body connection).

      Kim Engelbrecht with her trainer, Bjon Bergins

      The movements particularly go through all the planes of movement (up/down, sideways and rotations). Bjorn sees breathing and movement as the foundation of each session.

      “Not only does this prepare the body for action and more importantly, it also gives you an opportunity to get your mindset ready. This is the way to avoid any injuries during workouts and also to speed up recovery time,” he says.

      READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

      2. Activation/ Mobility Warm-up

      We then moved into the activation/mobility warm-up part. The warm-up was a ball game that can be done in pairs. You will need a tennis ball and four cones. You will be required to sprint to the cones to leave a ball, whilst the next person removes the ball to place on another cone. This warm-up is the ultimate test of endurance.

      3. Metcon Workout

      The workout started with a 10-meter sprint with sets of the below exercises in between.

      After each workout, you must sprint 10 meters further than you did before e.g. 10 meters, 20 meters, 30 meters and eventually the 40 meters sprint.

      The exercises in between were as follows:

      Full-Body Metcon

      Jumping jacks/plyo jacks (A plyo jack is done by jumping up, opening your arms and legs mid-air into an “X” shape.)

      Commando roll press ups

      Dumbbell squat and press

      Ab twists

      Abdominal Metcon

      This ab workout consists of sets of 10, 20, 30 and 40 exercises, as each set was increased by 10 reps.

      Leg raises

      Super crunches

      Side slides

      Bicycle kicks

      To end the workout, do a cool-down and stretch to recover.

      Kim Engelbrecht’s intentional fasting

      The beauty of fasting is that Kim has adapted it to suit her lifestyle.

      “I usually do a fasted workout and break my fast after training at lunch time. I fast 16:8 – 11 am-7 pm. or 12 pm – 8 pm, although I never really eat after 8 pm,” she says. Kim says one of the benefits of fasting for her, is that once in the fasting phase it allows her to increase her water intake. “I always have to remind myself to drink more water. I drink water and herbal tea (calorie free) and coffee,”
      Kim Engelbrecht

      Fasting makes Kim more aware of how much protein she consumes. “I have started including protein shakes to increase my protein intake. Fasting allows me to turn meal times into an event because I just look forward to meals more now. I set my table because I’ve been waiting 16 hours for a meal and I am definitely going to enjoy it,” she says.

      READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”

      Kim never feels the pressure to look a certain way, however, she does advocate for women to feel comfortable in their own skin. “Fitness is a lifelong journey, and you should enjoy the process and experiment as much as you can. A big secret to a healthy lifestyle is that you can always get back on track,” she says. More