5 HIIT Workouts You Can Do Anywhere

High intensity interval training (HIIT) has become hugely popular as consumers look for convenience and fun ways to workout. Using bodyweight workouts make it easy to train anytime, anyplace and is therefore accessible to everyone.

Here are 4 HIIT based workouts you can try at anytime with no equipment. 

1. Jog and Sprint Intervals…10 Rounds of 30 seconds maximal sprints followed by 30 seconds jog.

Almost like Sprint training (Sprinters are some of the leanest athletes in the world.) this workout will increase your aerobic and anaerobic capacity. The 30 second sprint interval is guaranteed to create that “burn.”  To make this easier you can decrease the sprint time and increase the active recovery time.

2. Sit Up and Jump up 10 Rounds Every Minute on the Minute (EMOM)

This is a great one for core and explosive movement. Simply start your timer and perform 10 sit ups, stand up, and perform 10 vertical leaps with a reach as high as you can. The quicker you perform all Reps the longer your break. On the minute you start again with 10 sit ups. To make this one harder, add in a third exercise throughout the 10 rounds.

3. Sprint, Push and Squat 10 Rounds as Fast as you can.

A short sharp whole body burst! Start by performing a 15 second sprint followed by 10 pushups, followed by 10 squats. Rest for 30 seconds and then repeat (To make it harder reduce your recovery time). This hits all of our target areas, and again no equipment is necessary.

4. Death by Burpee (with a partner)

Sorry….We know no one likes burpees! This is a great workout with a partner and is so simple. You go head to head with 1 of you performing a full burpee then your partner does the same. Then 2 burpees, 3 burpees, and so forth all the way to 10. Once at 10 work your way back down so 9 Burpees, 8 burpees etc etc. That’s a whopping 110 burpees in the shortest time possible ensuring you both feel worked out.

Have Fun with these workouts, you can easily create your own combinations of exercises to keep you inspired and target different muscle groups. I would always recommend training with friends for extra motivation. See you soon!

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Over the last few years there has been a surge in boutique fitness and a huge uptake in “functional training.”  For me personally, functional training allows for a more fun workout through various ranges, angles and planes of motion! 

Here are 6 major benefits of functional training.

Move more efficiently and pain free

Our bodies are designed to move, yes most of us sit over a computer, hips in a flexed position with rolled over shoulders. Lack of movement is directly correlated to back pain and also other inactivity diseases such as diabetes. Functional training focuses on training movement patterns, balance and neuromuscular efficiency rather than isolating individual muscles so you are fit for day to day activity.

Sports Specific

Functional training provides essential training for sport specific conditioning. Enhancing the relationship between the nervous and musculoskeletal system, providing quick, reactive, and powerful movement patterns which then translates onto your sport of play means performance will be better. So, a golfer should practice hip rotation and shoulder stability to increase swing capacity.

Core Activation

Through functional training, key core muscles need to stabilize the hip and spine spine against external force, through different body positions. So, by replicating this demand  placed upon the core and spine in our everyday tasks you are able to be more efficient day to day!

Increased Metabolism

Functional training involves multi joint whole body movement which is fantastic for increasing metabolism By using full body exercises you can improve strength, endurance and  co-ordination thus a more effective workout!

Increased Muscle Mass

Functional training places load on the body’s levers through different angles and movements. This stimulates muscle growth and bone density. Take a rugby winger for example, most of his workouts will be spent bounding and changing direction….Not performing single joint movements such as a bicep curl!

Stabilisation and Injury Prevention

Functional training includes flexibility, mobility, core stability, balance and strength training, by using all these principles and challenging key motor skills you are less likely to get injured as your body is able to adapt more efficiently to day to day activities. So, carrying shopping bags or running upstairs should not be a problem.

When considering your gym programme the most important question you need to ask yourself is “What do I want to achieve?” “Is this programme functional for my goal?” 

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Most of us want results fast but life can be hectic with work and family etc so our time in the gym should be spent wisely.

Whilst there is no magic pill we can take to lose weight over night, there is a way you can speed up your metabolism and get results faster…… HIIT (High intensity interval training)
A form of interval training, performed in short anaerobic bursts with few rest periods means HIIT is considered to be the most effective cardio exercise that can be performed. HIIT workouts can be adapted to your specific level, whether you are a beginner or an athlete. Here is 5 ways HIIT training can significantly help with Fat Loss.

You burn fat for longer periods of time

Studies have concluded that concluded that subjects who followed an 8-week HIIT program, dropped 2% in body fat compared to the 0% that was dropped by subjects that underwent a continuous steady-state program. The same study also stated that the subject who followed the HIIT program burned almost 100 more calories per day during the 24-hours after each exercise. To conclude the perceived stress placed on your body during HIIT workouts causes a faster metabolism post workout.

You Save Time so work out more often

HIIT means you can perform shorter more effective bursts of training so you no longer have an excuse of not having enough time for exercise. This means that you do not have to spend hours running or walking on the treadmill, instead performing HIIT three times a week maximum for about 14-25 minutes is enough to give you results while drastically improving your general well-being.

Train anywhere anytime

HIIT can be performed anywhere so there is no excuse not to train. HIIT can be performed at home in the garden or at the gym. You do not need loads of fancy equipment, your body is enough work up real sweat.

Preserves Muscle Mass

If you want a lean body that has some definition, then doing continuous steady-state cardio is not going to give you the results you want. HIIT decreases the chances that your body will use your muscles as fuel, therefore preserves your lean mass, something that does not happen if you engage in regular cardio sessions. By conserving your muscles, you will maintain your strength while improving your endurance.

In fact, a Laval University study concluded that in addition to a decrease in body fat after a HIIT training program, the subjects’ muscle fibers had substantial higher markers for fat burning than those in the steady-state exercise group. So remember, being a cardio bunny will help you burn calories but you will always be disappointed at the results as a dip in the scale will mean a decrease in muscle mass not body fat.

Faster Results Than Traditional Cardio

The Stop start ethos during a HIIT workout and short sharp bursts of exercise means you are more likely to push yourself to the maximum thus using way more energy than someone who is running at a constant 10 kmph pace for 30 minutes, therefore you speed up your metabolism. HIIT stimulates the production of your human growth hormone by 450 percent during the 24 hours after you complete your workout. Hence, you burn more calories, shredding the fat much faster and more effectively than traditional cardio. For optimal results, incorporate weight training 3 times a week along with 2-3 HIIT work-outs.

To summarise, HIIT is a fast effective way to keep training varied and get results. Variation of exercises will keep your workouts interesting so you stay motivated and get the summer body you crave!


You’ve made the positive decision to take the next step on your fitness journey and work with a qualified professional who will coach you towards goals.

The guidance of a personal trainer (PT) will keep you more motivated and accountable when it comes working out furthermore, you are much more likely to reach your targets.

However, in an industry with little regulation there is a fine line between choosing the correct PT for you….and simply throwing your money away! A “Personal” PT should be just right for you and it’s simply not “a one size fits all situation.”

Here are 5 Things to consider when choosing the PT for you!


This is really important. What motivates you? Do you need an empathetic PT or a bootcamp style PT who will push you to your limits? It is extremely important you can build a good working relationship with your PT to ensure continued motivation and enjoyable sessions. You wouldn’t spend time with someone you dislike outside of the gym so you are even less likely to pay for a PT you dislike!!


All PT’s must hold at least a REPS level 3 qualification or equivalent. Another factor to consider may be Fitness related degree and other relevant courses which will add value to your sessions.


I personally believe PTs who have previous sporting experience and have been coached from grassroots have an advantage over “new kids on the block.” Also it is important to know how long a prospective PT has been in the industry so you ensure you are paying for quality and in depth knowledge.


If you’re looking for something specific for example training for the marathon — you’ll want to work with a PT who specialises in running and not bodybuilding. Expertise in a desired area will allow for a more specialised programme and better end results.

Location and Time

Are you willing to drive 20 minutes across London, or do you need something within walking distance of work so you can train at lunch? Do you prefer to train in the evenings? Whatever your preference and In order to maintain a sustainable programme it’s important you find a PT or studio which is convenient to your diary!

SW1 Fitness is perfectly based in between Pimlico and Westminster. All our PT’s have a huge passion for the industry and a combined over 20 years industry experience. If you have a new goal, get in touch today!  

Squat Reformer Sw1 Fitness


Squats are great for working all the large muscles in the lower body. However squating on the reformer adds a whole new dimension. By using heavy springs and keeping the carriage apart your outter hip and glutes need to engage, promoting glute activation which plays a key role in knee and lower back health. A light spring the squat, the aim changes to stability. Inner thighs need to work and hips need to remain stable to perform the movement.

Side Planks

Side planks are great for shoulder stability and obliques. On the Reformer a havier spring can be used to work on shoulder stability. A lighter spring is used to challenge more obliques. As the carriage moves you can add new dimensions to exercises such as side pikes or moving the carriage forwards and back.


Lunges are a functional movement and great for sport performance, however due to the weight placed on the front many people have poor form resulting to a higher risk of injury. A reformer can assist a lunge with a heavy spring as the resistance on the carriage will support the joints.A light spring on yhe carriage will mean participants need to use more balance and stability to perform the movement.

Press Ups

Press ups are great for upper body and core, it works many muscles together making it a functional movement. Reformer will add the stability aspect to the press up. You shoulders and core need to work to keep the carriage in still. You can also add different core exercises such “pikes”  to increase core engagement.

Small Group Training (SGT) at SW1 Fitness consists of a maximum of 3 people. SGT has really grown in popularity over the years as consumers look for smarter ways to train and stay motivated. Many people struggle to train alone and rely on a Personal Trainer to stay in shape but for most access to a Personal Trainer is a luxury.

Here are 5 reasons you should join one of our SGT Reformer Pilates or HIIT sessions at SW1 Fitness:

Save Money – Receive the motivation personal attention and support of a personal trainer but for a third of the cost. We have identified that personal training is still a luxury so why not access expertise for less money.

Social – People love to exercise together and Market research has shown you are more likely to work harder in a peer group.

Fun – Training in a small group or with friends is fun and interactive. Often training alone can be un-inspirational and boring which leads to inevitably dropping off from your programme.

Results Driven – Your session will be focused towards your end goals just like a personal training session. Get more from your workout in less time.

More Focused Attention Than A Class – Many classes offer a generic, non focused workout where the instructor doesn’t remember your name. In a Small Group sessions are specific to your needs and prescribed to maximise results.

Training at SW1 is a unique Fitness experience. We offer tailored Reformer Pilates and HIIT sessions which challenge you to be your best every time and at the fraction of the cost of traditional Personal Training. Our passionate Personal Trainers ensure each SGT sessions is a varied workout leaving you feeling energised and zest book a session todayhttps://www.sw1fitness.co.uk/book-class/


17th April 2016
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HIIT, or high-intensity interval training, is an intense training technique where you perform short bursts of maximal anaerobic effort followed by short recovery periods. This type of training elevates and keeps your heart rate up and burns more fat in less time.

Here’s 3 reasons to HIIT it hard:-

  1. Increased Metabolism- HIIT starves your body of oxygen creating an “Oxygen Debt.” To pay this “debt” your metabolic output is accelerated up to 48 hours after your workout creating an Afterburn effect! Within the Fitness Industry this is commonly referred to as EPOC (excess post exercise oxygen consumption.)
  2. Time Efficient and convenient- You can fit an intense 20 minute HIIT workout into your lunch break at work with colleagues in the boardroom. No longer do you need to set aside huge chunks of your diary for long dull gym routines.
  3. No equipment? Use your body- HIIT focuses on elevating your heart rate and maintaining levels of high exertion. Whole body exercises such as Burpees and Jump squats are guaranteed to get your heart pumping for a more effective workout.

One form HIIT is Tabata training developed in Japan by Dr Izumi Tabata. It’s easy to remember 20 seconds of maximal effort followed by 10 seconds rest and repeat for 4 minutes. Try these simple effective Tabata workouts here! Happy training!