Monica Jones is a certified personal trainer with a passion for helping women discover their physical capabilities and unleash their athleticism!

HIIT with Monica is an efficient style of training designed to help you reach your fitness goals.  The program includes a combination of strength and stability work, HIIT circuits, and boxing combinations to get you sweating and feeling energised. HIIT with Monica is the perfect place to start if you love the idea of working hard but aren’t sure where to start, or want to give HIIT a go for the first time. 

What equipment is required to complete HIIT with Monica?

No equipment is required to complete the program so you’re ready to get started! 

What is involved in HIIT with Monica?

HIIT with Monica is a 10-week training program, with 1 additional foundation week that will teach you the fundamental movement patterns utilised throughout the main program. Each week you will receive 2 full-body workouts and an interval boxing workout (optional), each ranging from 20-25 minutes (not including a warm-up and cool-down). You will be provided with the following goals each week:

• Resistance: 2-3
• Cardio: 2 (Low-Intensity Steady State cardio, and optional High-Intensity Interval Training)
• Rehabilitation: 2 (1 recovery session, 1 rest day)

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What do the workouts in HIIT with Monica involve?

Full Body 1 & 2

These workouts consist of a combination of strength and stability training, cardio, and boxing combinations. The workout begins with a strength-focused, rep-based superset for 3 laps, including a 30-second rest. This is followed by a cardio-focused circuit, with a work period of 40 seconds followed by 20 seconds rest for 3 laps. The final section of the workout is Tabata training utilising boxing combinations, with a work period of 20 seconds followed by 10 seconds rest repeated for 8 laps. There is a 1 minute rest break between each section. 

Interval Boxing

This workout alternates between 6 exercises and 2 boxing combinations, completed for 30 seconds each. This is followed by a 60 second rest at the end of each lap, for 3 laps. The first 3 exercises alternate with the 1st boxing combination, the last 3 exercises alternate with the 2nd boxing combination.  

Warm Ups and Cool Downs (optional)

Warm Up

There are three different styles of warm-up to choose from upon starting your workout:

• Movement: dynamic stretches and movement to increase body heat, range of motion and flexibility
• Cardio & Movement: A combination of cardio (i.e. skipping) and dynamic movements to increase body heat, range of motion and flexibility (recommended)
• Cardio (i.e. skipping)

The warm-up routine will be approximately 5 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!

We recommend completing a warm-up prior to any resistance workout to reduce the risk of injury. 

Cool Down

We recommend completing the 5-minute cool down at the end of each resistance workout. This takes you through a series of stretches and mobility exercises to help promote recovery, prevent injury, improve flexibility, promote blood flow, and slow your heart rate.

Recovery

Each week a Mobilise & Recover routine is available under Recovery. This 8-minute routine takes you through a series of stretches and mobility exercises to help promote recovery, prevent injury, improve flexibility, and promote blood flow.