Sam Wood’s 7-move HIIT workout will torch fat fast

Get sweaty with this 28-minute do-anywhere circuit.

Photos: Sam Wood/ Supplied

Welcome to Hit Refresh. This month, we'll be bringing you articles created by experts that will help you live your best life in 2018. Today, personal trainer and creator of the 28 by Sam Wood lifestyle program takes us through the ultimate do-anywhere HIIT workout.

I love a good HIIT workout, especially when I’m short on time and need a quick but effective workout. HIIT involves repeated bursts of high intensity exercise interspersed with low intensity recovery periods. This means you can enjoy improved muscle tone, fat burning, strength building, endurance and cardio fitness all in less time than other kinds of workouts.

The reason HIIT is so effective is that it produces excess post-oxygen consumption, or EPOC (yet another fitness related acronym!).

EPOC raises your resting metabolic rate for twenty-four hours or more after your training session. In other words, it turns your body into a fat-burning machine. So, no gym? No excuses. This HIIT workout can be performed in your backyard, your living room or at your local park. All you need is some dumbbells… and a sweat towel!

1. Row in Push Up Position

Start in push-up position with your hands positioned directly under your shoulders Row dumbbell from push-up position to the side of your chest, one arm at a time. Return to starting position and swap arms.

Great for: Back & Core

Photo: Sam Wood/ SuppliedSource:BodyAndSoul

2. Mountain Climber

Starting in a high plank position with your hands directly under your shoulders, draw your left knee in towards your chest, switch and bring the right knee in towards your chest. Alternate between the two at a fast pace to really elevate that heart rate.

Great for: Core and Cardio

Photo: Sam Wood/ SuppliedSource:BodyAndSoul

3. Squat Jump

Start by doing a regular squat but as you come up, use the power in your legs to explosively jump, landing softly back down in a squat position. Repeat & feel the burn.

Great for: Legs & Cardio

Photo: Sam Wood/SuppliedSource:BodyAndSoul

4. High Knee Jog

Similar to running on the spot, the high-knee jog involves lifting your knees as high as you can. Try to get your knees up to hip height whilst bracing your core to support your lower back.

Great for: Cardio

Photo: Sam Wood/SuppliedSource:BodyAndSoul

5. Dip & Kick

Position your hands shoulder-width apart on a bench or couch.

Slide your butt off the front of the bench/couch with your legs extended out in front of you.

Slowly bend your elbows to lower your body towards the floor until your elbows are positioned at about a 90-degree angle. Try to keep your back close to the bench/couch at all times. Press down into the bench/couch to straighten your elbows, returning to the starting position and as you come back up, extend one leg at a time in a ‘kick’ motion.

Great for: Triceps

Photos: Supplied/ Sam WoodSource:BodyAndSoul

6. Lunge and Curl Right Side

Step forward and lunge, keeping your arms straight by your side. As you step back or push back into your starting position, perform a bicep curl with both arms.

Great for: Legs & Biceps

Photos: Supplied/Sam WoodSource:BodyAndSoul

7. Lunge and Curl Left Side

Step forward and lunge, keeping arms straight by your side. As you step back or push back into your starting position, perform a bicep curl with both arms Great for: Legs & Biceps

Try to do 40 seconds per exercise with 20 secs rest in between. Repeat the circuit four times for a great 28-minute workout.