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The F45 Training HIIT Workout You Can Do In Any Gym

Hate how your usual gym routine only gets you half as sweaty, fatigued, and satisfied as when someone else is commanding you through a HIIT workout? 

Not with this workout. We tapped hot HIIT studio, F45 Training, for a circuit you'd do in their class—so you get all the oomph of a killer HIIT workout without the studio price tag. (This is exactly why you love the burn of torturously tough workouts.) The F45 Training philosophy is simple: The "F" stands for functional and the 45 stands for the length of the classes. ICYDK, functional training is a style of workout incorporating exercises that mimic or recreate everyday movement. They usually hit multiple muscle groups and use basic movement patterns like lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking, rowing, and biking. You'll get most of that in this workout, and then some. The mix of strength and cardio sends your heart rate sky-high, and it builds lean muscle to keep you burning calories long after those 45 minutes are over. Your gym routine will never be boring (or easy!) again.

Watch F45 Training global ambassador (and total fitness queen) Paige Hathaway demo the moves in the video, then go try it for yourself. (Love the burn? Try the Bosu ball circuit workout they designed exclusively for Shape.)

How it works: You have two options: 1) move through the entire circuit, doing each move for 45 seconds and then resting for 15 seconds before moving onto the next circuit. Repeat 5 times total. 2) Do the first move for 45 seconds, then rest for 15 seconds, then repeat this move for 5 rounds total. Then move onto the next move.

Total Time: up to 45 minutes

You will need: Barbell, Bench, Cones, Kettlebell(s), Medicine ball, Box

1. Rowing Machine

A.

Sit tall with feet strapped in and knees bent; lift and hold ends of handle (pinkie fingers hang off) with arms extended forward over knees.

B.

Keep arms and back straight and powerfully push off platform with legs. When they're almost straight, tighten core and lean torso back 45 degrees.

C.

Pull elbows back, touching handle to lower part of chest. Reverse movement: Extend arms, sit up so torso is perpendicular to floor and handle glides over knees, then bend knees and return to starting position.

Sets:

5

Reps:

45 seconds on, 15 seconds off

Mistakes and Tips:

The easy way to remember the steps: legs, core, arms; then arms, core, legs.

2. Bench Hops

A.

Stand to the right of a weight bench with feet together and hands gripping the side of the bench. 

B.

Jump up and to the left, kicking heels up to clear the bench. Land with feet on the other side. Keep hands firmly on the bench throughout the movement.

C.

Reverse, jumping to the right to return to starting position. 

Sets:

5

Reps:

45 seconds on, 15 seconds off

3. Mountain Climbers to Push-Ups

A.

Start in a high plank position with shoulders over wrists and core engaged. 

B.

Draw the right knee in to chest, then quickly switch, drawing the left knee in to chest while the right leg shoots back to plank. Repeat 3 times on each side.

C.

Do 2 push-ups: Bend arms to lower chest toward the floor, elbows pointing back at 45-degree angles. Press away from floor to return to starting position. 

D.

Repeat, performing 3 mountain climbers on each side, then 2 push-ups.

Sets:

5

Reps:

45 seconds on, 15 seconds off

4. Lateral Hops

A.

Stand to the right of three cones (placed in a line about one foot apart from each other).  

B.

Jump to laterally to the left over the first cone, landing softly with feet hip-width apart. Immediately jump in the same direction over the next two cones. 

C.

At the end of the line, reverse the movement and jump laterally to the right over the cones to return to starting position. Repeat.

Sets:

5

Reps:

45 seconds on, 15 seconds off

5. Box Jump Burpee

A.

Stand in front of a low box with feet hip-width apart. Bend knees, swing arms back, and jump forward to land softly on top of the box. 

B.

Carefully hop backwards off the box to land softly on the floor. Immediately place palms on the floor in front of feet, shoulder-width apart. Jump feet back to a high plank, then lower body down to the floor. 

C.

Press chest away from the floor to return to high plank, then jump feet forward to hands. Stand to return to starting position. 

Sets:

5

Reps:

45 seconds on, 15 seconds off

6. Kettlebell Suitcase Row

A.

Stand with feet hip-width apart and two equal-weight kettlebells on the floor in front of feet with handles perpendicular to feet. Bend knees and hinge at the hips to grab a handle in each hand. Maintaining a flat back and slightly bent knees, stand halfway up to hold kettlebells in front of shins.

B.

Row kettlebells up next to ribs, drawing elbows straight back and rotating hands so palms face in. 

C.

Slowly lower kettlebells in front of shins, rotating palms to face shins.

Sets:

5

Reps:

45 seconds on, 15 seconds off

7. Barbell Thruster

A.

Stand with feet slightly wider than hip-with apart, holding a barbell in front rack position (resting in front of shoulders with wrists facing forward).

B.

Hinge at hips and knees to lower into a squat, keeping chest up and core engaged. Explosively stand, using the momentum to press the barbell overhead. 

C.

Slowly lower the bar back to starting position. 

Sets:

5

Reps:

45 seconds on, 15 seconds off

8. Medicine Ball Russian Twist

A.

Sit on the floor with knees and hips bent at 90 degrees, legs lifted and parallel to the ground, torso leaning back at about 45 degrees. Hold a medicine ball in front of belly button with both hands.

B.

Keeping core engaged, twist torso to the right to tap the medicine ball to the floor. Reverse, twisting torso to the left. Repeat.

Sets:

5

Reps:

45 seconds on, 15 seconds off

9. Dead Ball Bent-Over Row + Burpee

A.

Stand with feet hip-width apart with a medicine ball on the floor in front of toes. Bend knees and hinge at the hips to grab the medicine ball. This is starting position.

B.

Holding this squat position, row the medicine ball up to belly button, drawing elbows straight back. Extend arms to return to starting position, then place medicine ball back on the floor. 

C.

Place palms flat on the floor on either side of the medicine ball, and immediately jump feet back to high plank position. Do one push-up. 

D.

Jump feet up to hands, and grab the medicine ball to start the next rep. 

Sets:

5

Reps:

45 seconds on, 15 seconds off

This Professional Ballerina Stopped Seeing Her Cellulite As a Flaw

Kylie Shea's Instagram feed is full of enchanting ballet poses of her performing all around the streets of New York. But the professional dancer just posted a photo that stood out in a different way: an unedited photo of her legs—cellulite and all—to help others who struggle with body image.