These fast yet effective HIIT workouts will get you in and out the gym in minimal time-with great results.

You can get your workout done fast and still burn tons of fat. How? High-intensity interval training (HIIT). Short bursts of exercises at your max effort with brief recovery periods can seriously rev up your calorie burn.

The great thing about HIIT is that you don’t need gym equipment to get your fat burners revving up. All you need is a workout space, a timer and some motivation! You can wrap up a HIIT session with a mix of bodyweight exercises such as mountain climbers, sprints, push-ups or jump-squats.

Hope you brought a towel. These workouts will leave you soaked..

 Workout 1: Whole body HIIT

How to do it: Complete exercises one after another, then perform again, for 2-3 sets.

5 minutes run (on your maximum)

Circuit 1:

  • Pushups x 15
  • Bodyweight lunges x 20
  • Leg raises- laying flat
  • Star jumps

*Rest 1 minute*

 Circuit 2:

Repeat the same run for 5 minutes (at your maximum)

Hold the Plank x 1-minute

  • Jump squats
  • Russian twists
  • Reverse lunges

*Rest 1 minute*

  • Finish with one more 5 minute run (and make this your fastest run yet!)

Workout 2: Up the ladder down the ladder

How to do it: Rest 90 seconds when you have gone up and down the ladder, then repeat at least 1 more time! Reversing back 30, 25, 20 etc.

  • 5 close grip Push Ups
  • 10 Mountain climbers
  • 15 Reverse crunches
  • 20 Bicyles
  • 25 Toe touches
  • 30 squats
  • 25 Fake jump ropes
  • 30 Reverse lunges

Workout 3: Resistance HIIT

How to do it: Complete straight sets after each other.

  • Single-arm kettlebell swings x 10 each arm
  • Alternating jumping lunges
  • Jump squats (focus on jumping high and soft landing) x 10
  • Side-to-side push ups on BOSU x 10
  • Burpees with BOSU x 10

Repeat 2 times then rest for 2 minutes

Strength set:

  • Decline pushups with feet on bench or chair x 10
  • Tricep bench dips x 15
  • Single arm rows each arm x 12
  • Pull ups 10-15

Repeat 2 times and then rest for 2 minutes

 Core round:

  • Crunches x 15
  • Russian twists x 20
  • Leg Raises x 15

Workout 4: The Dirty 30

How to do it: Rest in-between if you need but complete the 30.

  • 30 Push-ups
  • 30 Low star jumps
  • 30 Straight leg raises
  • 30 Reverse lunges, alternating legs hands behind head

Rest for 2 minutes and go 2 more times!

Workout 5: The sprint HIIT

How to do it: Complete each sprint set 3 times before moving on to the next.

3 sets:

  • Sprint x 1 minute
  • Dumbbell shoulder press x 1 minute medium weight

3 sets:

  • Sprint x 1 minute
  • Tricep dips from box or bench x 1 minute

3 sets:

  • Sprint x 1 minute
  • Lateral raises x 1 minute

3 sets:

  • Sprint 1 x minute
  • Squats or jumping Squats x 1 minute

3 sets:

  • Sprint x 1 minute
  • Walking lunges weighted x 1 minute

Workout 6: Double-up time

How to do it: Repeat 5 times.

  • 10 Burpees
  • 20 front and back Jump Squats (jump forward, then backwards)
  • 40 leg raise scissors

Repeat 4 more times!

Workout 7: Tummy Toner

 How to do it: Sprint for 1 minute, then perform prescribed ab exercise and onto the next set.

3 sets:

  • Sprint x 1 minute
  • Russian twists x 20 (10 each side)

3 sets:

  • Sprint x 1 minute
  • Reverse crunches x 20

3 sets:

  • Sprint x 1 minute
  • Leg raises x 20 (10 each leg)

3 sets:

  • Sprint x 1 minute
  • Plank x 45 seconds

That’s it! Please let me know if you have any questions! Keep this report on hand for future use.

PS: If you want to know how we can help you get in great shape faster than you ever DREAMED call us: 020 84329991.






A lot of us live sedentary lives on a daily basis. We sit in the office. We sit in the car. On the train, surfing the internet or watching TV.

No wonder so many of us are constantly fighting the battle against staying lean!

1. Plan your meals

Food preparation is key when leaning down and good organisation in the kitchen is essential to burning fat and getting into the shape you want.

Start ditching those ready made sandwiches, noodle pots and meal deals, as they don’t make lean bodies. Home prepared meals made from single-ingredient foods high in protein and healthy fats do.

2. Prioritize resistance training

Muscle tissue burns calories- the more muscle you carry, the more calories you burn. Simple as that. So if you want to burn fat and stay lean, you have to include consistent weight training workouts. Examples of equipment you can use:

  • Kettlebells
  • Dumbbells
  • Barbells
  • Body weight exercises

3. Drink more water

We all know we should be drinking more water, bit it really is one of the easy wins for a healthier and leaner body. When you consume enough water for your body, it functions more efficiently including; improved digestion and increased fat metabolism.

I try to carry a bottle of water with me wherever I go as a reminder to keep hydrated. Avoid drinks that are full of sugar, as this quickly increases your calorie intake without even noticing.

4. Avoid skipping meals

Avoid missing meals and taking long gaps without any food or water. Even when you haven’t prepped any meals for the day, always aim on eating the big three and maybe a couple of small snacks in-between.

water drink fresh lemons-6 Ways to stay lean on the go

Eating plenty of single-ingredient nutritious food will keep your body fuelled throughout the day and will also help from binging on foods high in fats and sugars. For more information on why skipping meals can have a negative effect on your body see here

5. Get serious about sleep

When you sleep is when your body recovers most and releases hormones to help you repair muscle and burn fat. If you don’t get enough sleep you’re robbing your body of repair and stopping it from functioning at its best. And yes this will affect fat loss.

Lack of sleep can also cause carb cravings. So if you keep craving junk foods, focus on getting enough zzzz’s.

6. Don’t go hard on yourself

If you do have a bad day on the food and/or alcohol front, don’t worry about it too much. It happens to all of us. Just get back on track tomorrow and go again. Smash a workout, plan your meals and get back in control!

I hope this helps you reach your health and fat loss goals!

To your success,

Coach Paul and team

This is a question that we get asked a lot and its another health and fitness myth that gets thrown around on the internet.

In a word- no. Fat loss area targeting, often labelled as spot reduction, is not possible and there’s no real solid evidence suggesting you can burn fat on specific parts of the body.

Simply put, doing 300 tricep dips a-day will not burn the fat off those bingo wings. Building strong abdominal abs by doing loads of crunches will not give you a six-pack if those muscles are hiding behind excess body fat.

There is good news though, through consistent exercise and good, balanced nutrition, you can eliminate fat from the entire body, at the same time getting fitter, healthier and leaner in the process. If muscle growth and enhancing muscle definition is your goal, you can target this with weight and body weight exercises, focusing on specific areas, whether that’s the chest, back, arms, legs or abs.

So why do people get convinced that spot reduction works? If you’re a guy for example and you do a lot of bench pressing to get rid of moobs, the exercise will burn overall calories. And so because the muscle grows underneath it appears you’re losing fat in that area. Which means even though you can’t target fat loss in that area, you can orientate your workout towards building an overall bulge and more shape in your problem areas.

What’s the best way to burn fat?

At Lean Body we are big fans of HIIT circuit training (High Intensity Interval Training). Its our favourite type of workout and it’s a super effective training method for burning fat. Not only does it get your body burning fat like nothing else, it will help give you more energy, and get you super fit by improving your cardiovascular fitness.

If you combine regular fat burning workouts with good nutrition, you will not only feel awesome, you’ll soon transform your body and become fitter, stronger, healthier and leaner.

Have a good week.

Coach Paul