Three calorie-burning HIIT Sessions

Courtesy of Jerel Ifil, personal trainer and former Swindon Town and Aberdeen defender

Session one (Monday)
Bodyweight squats (right), pulse squats, squat jumps
Reps 10 of each
Sets 5
Session two (Wednesday)
Mountain climbers, leg lunges (right)
Reps 30 mountain climbers, 20 leg lunges
Sets 5
Session three (Friday)
Press-ups, mountain climbers, sidesteps
Preparation Position four cones or shirts in a line, spaced a metre apart
Reps 5 press-ups, 10 mountain climbers, 10 sidesteps (to the last cone and back is one single repetition)
Sets 5
Expert tip: “To build fitness and burn calories, work at 100 per cent,” says Ifil. “Do as many sets as you can without resting, building up to five – or more – over time, to a maximum of 20 minutes.”
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