Bodyweight HIIT Workout. Ian Young Fitness.

April 30, 2015

I hope you have enjoyed the introduction to this new Expert series on the blog.

It is going to be a monthly feature and I have a range of dancers, cyclists, boxers and many other fitness gurus lined up for the future to educate us and to share their skills. I am SO excited to have the privilege to learn from these guys.

I am even more excited to have you all as part of this community. Please do comment below on anything you would love to see more of. I am learning as I go along and enjoy the process of gathering and sharing, but ultimately it is for YOU.

Stick with me as I want to hit the spot in your fitness and healthy lifestyles so you feel inspired. Subscribe to the blog (button to the right of the screen or bottom of the screen if on a mobile device) and please do share your wisdom while on the journey with me.

This bodyweight workout that Ian designed is one to inspire anyone, anywhere, anytime.

He designed it to use as many muscle groups in these compound exercises as we can in one session, thus using more energy and burning more calories.

The fitter you get the more repetitions you will get in that time period of 40 seconds  with each drill.

So after week two begin to extend the work time even by five seconds as a tester.

It is a simple body weight HIIT drill that you can start to add different exercises on to and/or use resistance bands, kettle bells, dumbbells.

The beauty of these exercises is that they can be performed in the front room, kitchen, bedroom, garage or back garden.

They are suitable for everyone because everyone can work within their own pace.

The good thing about doing these exercises at home is that you can work within your own limits and at your own pace. You can even do them watching Corrie or masterchef!!

Thank you for your time and wisdom Ian Young.

Two exercises

20 seconds each exercise at high intensity
10 -15 second rest

5 sets of each

Stair climbers and elevated push ups

Shoulder taps
Squat thrusts

Back lunges
Power squats

Spider lunge
Flat Press and tuck

Cat stance
Superman (hand to knee touch) (both sides

Skater squats


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  • Reply Sooz Harrison April 30, 2015 at 7:53 pm


  • Reply Aly Knightley April 30, 2015 at 9:42 pm

    Awesome awesome awesome! Just what I needed when I’m at home with wee Grace! Love the blog x

    • Reply Aly May 1, 2015 at 12:07 pm

      Thank you so much for the comment and encouragement! Yes I have been there with the baba at home, great to know these little workouts can get the endorphins going even amidst the nappy changes and feeding x

  • Reply Reb May 1, 2015 at 7:49 am

    Brilliant work you super star.

  • Reply Eli and Tobs May 3, 2015 at 8:48 am

    I did this workout this morning while my wife took the dog for a run and the kids were being babysat by the tv. It was a good, quick, tough workout.

    • Reply Aly May 11, 2015 at 8:21 pm

      So glad you enjoyed it! xx

  • Reply drrosietoes May 12, 2015 at 7:15 pm

    Just finished this…..awesome, feeling great, thanks Aly 😉

    • Reply Aly May 13, 2015 at 9:41 am

      Well done! It’s a bit grim by the time you get to the fifth set of everything isn’t it!? Looking forward to circuits with you.

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