Burn off New Year’s calories with a 30-minute HIIT workout



PHILIP IRGANGPhilip Irgang

Personal Trainer at EVO Schaffhauserstrasse in Zurich

Philip’s expertise in sports therapy and athletic training, will help you improve your performance in sports and everyday life. He will help you (re)gain a pain-free, fully functional body through movements and exercises specifically tailored to your unique needs. Philip is a highly experienced personal trainer with over 7200 conducted sessions.

Follow him on Instagram: @derbewegungsberater.ch

Book a PT session: office@derbewegungsberater.ch


30-MIN FULL-BODY HIIT WORKOUT

ALL LEVELS / HIIT workout / toning and shaping / 30 minutes

Equipment: 2 kettlebells, TRX and Woodway treadmill

New Year, new you. That’s a familiar feeling for everybody, and it’s true for us at EVO: starting today, we will be delivering weekly workouts with the precious help of our Personal Trainers.  

We will start 2021 with a 30-minute HIIT workout by Philip Irgang, our personal trainer from EVO Lucerne. His workout is a full-body burn to torch those extra calories we got during the festive season

This workout consists of 5 exercises with an additional extra cardio exercise. 

  1. Sumo-Goblet Squat kettlebells
  2. TRX Push-Ups
  3. TRX Low Row
  4. Hanging Knee-raise
  5. Treadmill run

The first 4 exercises should be performed 45 seconds with 15-seconds rest in between. After that, you should hit the Woodway treadmill for a 15-second sprint followed by a 30-second walk

Perform a total of 4 rounds. Maintain a constant rhythm without, of course, disregarding your posture or losing control of your movements during this HIIT workout.  

30-MIN FULL-BODY HIIT WORKOUT

1 – SUMO-GOBLET SQUAT KETTLEBELLS

45 seconds exercise, 15 seconds rest

  • Hold two kettlebells, one in each hand.
  • Keep your core tight.
  • Drive your hips up.
  • Keep your weight through the centre of your feet.

2 ­­- TRX PUSH-UPS

45 seconds exercise, 15 seconds rest

3 – TRX LOW ROW

45 seconds exercise, 15 seconds rest

  • Hold both TRX handles and lean back.
  • Keep core and glutes tight.
  • Squeeze shoulder blades together.
  • Maintain your body in a straight line.
  • Scaling: decrease the difficulty of this exercise by performing the row with less inclination.  

4 – HANGING KNEE-RAISE

45 seconds exercise, 15 seconds rest

  • Hold a high bar at a shoulder-width grip.
  • Set the shoulders and engage the core.
  • Keep the legs together.
  • Raise them up.

5 – RUN AND WALK

  • Use our Woodway treadmill for a 15-seconds high-intensity run.
  • Followed by a 30-seconds walk. 

Repeat all these exercises for 4 rounds to perform this workout.

If you liked this New Year’s HIIT workout, make sure you check some of our most recent workouts:

WORKOUT OF THE MONTH: EL DIABLO

SLACKLINE EXERCISES TO ADD TO YOUR WORKOUT

6 FUNCTIONAL STRENGTH TRAINING EXERCISES

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