Take your training to the next level with Chontel Duncan’s Full Body HIIT program. These workouts will allow you to burn maximum energy in a short amount of time and will push you to your max, helping to improve your agility, performance and overall fitness with these highly efficient and challenging HIIT sessions.
Full Body HIIT is a 16-week program that has been designed for those at an advanced level of fitness. It includes 1 week of foundation workouts to get you started. The workouts range between 16-30 minutes and Chontel has introduced her new ‘Super 30’ workout, consistently providing a great range of variety in her programs.
What equipment do I need to complete Full Body HIIT with Chontel Duncan?
To complete this program you will need the following pieces of equipment:
- Skipping Rope
- Resistance Bands
- Fit Ball
- Medicine Ball
If you don't have a recommended piece of equipment, you can substitute the item or exercise using the 'exercise substitution' feature available in the Sweat app.
What is involved in Full Body HIIT with Chontel?
Each week you will be required to complete the following goals:
- Resistance: 3 (5 provided)
- Cardio: 2-3 (Low Intensity Steady State and High Intensity Interval Training)
- Recovery: 1-3 rehabilitation (1 rest day & 2 recovery sessions)
What do the workouts involve?
Tabata (29 minutes)
This is a form of interval training, where you will be working hard for 20 seconds, with a 10-second rest. You need to complete 8 sets of the same exercise, before moving onto the next exercise. There are 6 exercises in total, you’ll get a 1-minute rest between each exercise.
AMRAP (29 minutes)
'As Many Reps As Possible' - Another form of interval training, where the goal is to complete as many repetitions as you can during each work phase. The AMRAP workout includes 3 9 minute circuits, and each circuit has 3 exercises. You’ll receive 45 seconds for each exercise, to complete as many reps and laps as you can, with little to no rest between exercises. At the end of each 9-minute circuit, take a 1-minute rest before moving onto the next circuit.
Super 30 (25 minutes)
A new workout style from Chontel designed to challenge you. This workout includes 5 exercises, 30 seconds each for 6 laps. The aim is to complete all 5 exercises before receiving a 60-second rest in between laps.
Skipping Challenge (30 minutes)
This workout contains 6 exercises and will alternate between a rep based strength exercise and a time-based skipping exercise. The aim will be to complete the 6 exercises before a 60-second rest. Repeat for 5 rounds.
Express Burnout (17 minutes)
This workout consists of two circuits. Each circuit starts with a weighted exercise, an explosive exercise, followed by another weighted exercise, before finishing with an active rest hold! The aim is to finish 4 rounds of circuit 1 before taking a 1-minute rest and moving onto circuit 2 for another 4 rounds.
You’ll find a choice of three different Warm Up types to complete before you start your workout:
- Cardio: low-intensity cardio, such as walking, cycling, running or rowing
- Movement: dynamic stretches and movement preparation-type exercises
- Cardio & Movement: combination of the above (recommended)
Your warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!
Completing a cool-down session at the end of each workout can help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.
Visit Chontel’s blog to find out more about her programs, as well as her best tips and recommendations!