Ready to HIIT It? Quick Fire Workout



No matter how busy you get, it’s always good to have a quick HIIT workout up your sleeve that you can do no matter what.

Especially during the holidays!


Our routines are normally disrupted so it is easy to accidentally miss a workout if we don’t have a couple of fast circuits mapped out that we can do anywhere!


Here is one of our favourites from our friend Ben Lucas, and its guaranteed to get your sweat on and heart pumping



How to do this workout:


Do all of these exercises in succession and you will be doing 6 x rounds.

Start with 12 reps of each, then each round drop down by 2 x reps. So 12 reps, 10, 8, 6, 4, 2


  • Burpees- I like starting with burpees because they get your heart rate up and will wake you up pretty quickly! They also work your full body


  • Air Squats


  • Half Burpee


  • Push Ups- knees or toes


  • Crunches  


  • Russian twists



If you have more time, then do around round of this workout but this time start at 2 reps and work your way up to 12



  • Start in a standing position with your feet shoulder width apart
  • Crouch down with your hands flat on the floor
  • Once balanced, kick your legs back into a plank while lowering yourself down onto the floor
  • Now Push yourself back up and jump your legs forward into a low squat
  • Now straighten up into a jump with your hands over your head
  • That’s one rep


Air Squats:


  • Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
  • Squat down until your knees are bent to roughly 90 degrees.
  • Quickly stand back up, pushing through your heels so you can feel it in your inner thighs and squeeze your glutes
  • Do this fairly quickly, but ensure that you maintain good form


Half Burpees:


  • Start in a plank position with your stomach sucked in tight
  • Jump both of your legs in to around where your belly button is
  • Jump back out into a plank
  • That’s one rep. Be controlled. Suck your stomach in and keep your back safe


Push Up:


  • Get into plank position with your hands on the floor directly under your shoulders, your stomach sucked in and your glutes squeezed tight. You can be on your toes or your knees
  • Press your elbows back as you lower your chest towards the ground
  • Push yourself back up




  • Sit on a mat with you legs bent in front of you
  • Either keep your feet pressed into the ground in front of you (knees bent) 
  • Keep your torso straight and aligned, raising your shoulders off the ground to crunch up to your knees
  • Aim to keep your abs sucked in tight


Russian Twists:

  • If you want to add resistance to this exercise, get a medicine ball that is between 4-7 KG or you can do the exercise with just your hands if you are a beginner
  • Sit on a mat with you legs bent in front of you
  • Either keep your feet pressed into the ground in front of you (knees bent) or raise them off the ground if you want to work harder. By raising them, your core needs to work harder to keep you stable
  • Keep your torso straight and aligned, hold the ball and start twisting side to side, touching the ball to the ground beside your hip each time
  • Aim to keep your abs sucked in tight and your back straight the entire time for maximum benefit



There you have it, a quick fire workout that you can take anywhere with you!


What’s your favourite way to work out during the holidays?






Ben is the owner and co- founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington. It is now known worldwide and they have a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence’ by Men’s Style magazine.


Prior to getting into the fitness industry, Ben was a professional NRL player for the Cronulla Sharks and a number of other teams. After finishing his stint with the NRL, he went on to own three very successful personal training studios and during that time he also turned to Ultra Endurance running. 


In the space of 5 years, he ran 35 marathons and 5 ultra marathons all over the world. Due to his interest in running, he then went on to train up 101 non- runners to run and complete their first marathon! A challenge he said he probably won’t take on again, however as a result Sofa2Surf was born.