The Ultimate No Bullsh*t Workout That Actually Works

Tara McKenzie

High-intensity interval training is the ultimate health hack for time-poor individuals.

HIIT involves periods of high intensity work followed by small intervals of complete or active rest.

In essence, it is super high intensity fitness for a short period of time with even shorter amount of time to rest.

This keeps the heart rate up and is essentially like a highlights reel of gym training, done and dusted in next to no time: an almost non-stop blur of frantic activity. This makes it the perfect form of exercise for time poor individuals who want to stay active but who don’t have time to commit to a 1-hour leg session.

HIIT workouts can also be tailored to the kind of exercise that is most enjoyable for the individual or client. For example, if you prefer running then you may enjoy interval sprints. Conversely, if you prefer weight training you may prefer a weighted circuit format.

The ability to customise the type of exercises, means that a HIIT workout can virtually be done anytime anywhere – as long as you’re prepared to commit to high intensity work.

Tara McKenzie is a qualified personal trainer and group fitness instructor. She specialises in strength and conditioning and creating killer HIIT workouts for the everyday woman who wants to feel fit, strong and empowered.

To celebrate the launch of her new 8 Week HIIT Challenge eBook, Tara brings us her top 3 favourite HIIT workouts.

HIIT Circuits

During your HIIT circuits, we will incorporate a variety of bodyweight movements, lightweight functional exercises and lung-busting cardio intervals to take your fitness to the next level. Build an efficient engine and be prepared to get sweaty!

The HIIT circuits are comprised of 5 exercises, each exercise will be performed for roughly 40 seconds at 85% + of Max Heart Rate or VO2 Max (i.e. as hard as you can). This interval of high intensity is followed by 20 seconds of rest. This ratio is used for all five exercises and then the total circuit is repeated three more times.

In brief, the workout will be comprised of: a 5 minute warm-up.

5 exercises.

40 seconds on, 20 seconds off.

The circuit is then repeated 3 times.

Follow with 5 minutes cool down.

Tara McKenzie HIIT Workout
HIIT IT Fitness 8 Week Challenge eBook on sale now for $29.99


AMRAP stands for ‘As Many Rounds As Possible’. In this challenge, your exercises a split into 3 pods. Each pod will go for 8 minutes. The goal is to repeat each pod as many times as possible. Unlike the HIIT circuits, which have time intervals, this challenge uses reps. Complete the given reps for each exercise before you move on to the next exercise. Once you have completed all the exercises in the pod, start again from the beginning.

I recommend setting yourself a goal at the start of each pod of how many rounds you want to get through. Use that as your motivation to keep pushing when things get tough.

Tara McKenzie HIIT Workout
HIIT IT Fitness 8 Week Challenge eBook at home or gym workouts

HIIT Chipper

A Chipper workout is the ultimate challenge. It is just you, the exercises and the clock. The idea is that you have a set number of reps and a set number of exercises, and the goal is to get through all of them in a 25-minute time cap.

Unlike the HIIT circuits, where you are working in time intervals, this format is rep based. This means you can go at your own pace and rest when you need to but bear in mind that you want to get through all of the exercises in 25 minutes. Start at the top and work your way through the exercises until you get to the bottom. You cannot move on to the next exercise until you have completed all the repetitions. If you get to the bottom, work your way back up.

Tara McKenzie HIIT Workout
Get your hands on the challenge today!

For more content by Tara, check out her Instagram or enquire about online personal training.

Tara McKenzie
Tara Mckenzie

Like many of Bondi Beauty's readers, Tara has two main passions; health and beauty. As a group fitness instructor you'll either find her dripping in sweat during a HIIT class or with a full face of bronze makeup. If you meet Tara in person be prepared to act excited as she tells you all about your star sign and why you should start carrying a rose quartz around in your purse.

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