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4 Sweaty at home HIIT workouts for the holidays!

One of the most common excuses people have for not working out over the Christmas/NY break is that they just don’t have time!? OR Their regular Gyms are closed throughout the break.. OR maybe you are just lucky enough to be holidaying somewhere in the tropics! ( JEALOUS!! )

Thats Why I sat down with Coach Phil from RBT GYMS, South Melbourne to give us 4 effective METCON/HIIT workouts that you can easily do on your time off – So now you have no excuses! Time to get off your butt and get sweaty.

Only equipment needed,  Dumbells or Kettle bells.

Note from Phil: If you cannot run, you can swap it out for skipping and do 1 skip for every meter started!


MetCon 1:

EMOM (Every Minute on the Minute)

As soon as the clock starts, you have 60 seconds to complete the exercise in. The quicker you complete it. The more rest you have until the next starts.

Alternate back and forth between the two set’s below, The entire set runs for 12 minutes, so 6 sets of each:

Min 1. 10 Burpees + 10 Squat Jumps

Min 2. 10 Push ups + 10 Sit ups


15 Min AMRAP (As Many Rounds as Possible)

You have 15 minutes to complete to reps, or as much as possible. This should be performed with high intensity from start to finish.


DB/KB Squat:           25/ 20/15/ 10/ 5

Laying Lag raises:   25/20/ 15/ 10/ 5     ( Picture below )

Mountain Climbers:  25/20/ 15/ 10/ 5

MetCon 2:

15 Min Max Time:

Alternate back and forth between the 2 exercises until all reps completed or time runs out. After reps 15 & 6 hold a 60 second plank.

DB/KB Squat To Press 21/18/15/ 60 second plank  /12/ 9 /6/ 60 sec plank

Burpee                              – 21/18/15                                      /12/ 9 / 6/


(Please see below for DB/KB Squat To Press!)


As quick as possible, get through:

All exercises are body weight…..

50 push ups/ 50 squats/ 50 sit ups/ 50 Squat Jumps/50 Bicycle Sit ups 

MetCon 3:

Complete as quick as possible…

200m Sprint

Lunge Jumps                      x 25

Hand Release Push Ups x 25

DB/KB Squats                   x 25

DB/KB Shoulder Press   x 25

X 5 Rounds


10 x 100m Sprints with 60 seconds rest!

(See below for Hand Release push Ups)

MetCon 4:

To be done with a partner for extra fun!

Move through the 3 sets as many times as possible in 20 minutes!

Partner 1: Holds Plank

Partner 2: 15 Burpess + 15 Squats

Then Swap


Partner 1: Hold a Squat

Partner 2: 15 Push Ups + 15 Sit ups

Then swap


Partner 1: V- Sit Hold (pic below)

Partner 2: 15 Laying Leg raises + 15 Squat Jumps


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