Full Body HIIT Workout With Katie Becknell
With fitness being at the heart of our community, we thought what better way to bring the hype than with some expert fitness tips from the people who know best, our athletes.
At AYBL, we’re constantly working hard behind the scenes to empower women through fitness and someone who shares this vision is AYBL Athlete, Katie Becknell. Katie uses her social platforms, including TikTok, to share her workout tips and videos to help others with their own fitness journey.
Today, we invited the fitness influencer to give the lowdown on her go-to HIIT workout (that’s High Intensity Interval Training FYI!)
As you may have seen across your socials, the HIIT workout hype is still going strong and for good reason. Not only can you work up a sweat from the comfort of your own home (or the gym - whichever takes your fancy), it’s a seriously speedy and efficient way to exercise. For those of you who don’t know what (HI)it is, HIIT entails short bursts of intense exercise, performed at maximum capability, followed by periods of rest.
So, if you’re looking to take your cardio workouts to the next level, you’re in the right place! Take it away Katie…
TELL US, WHAT DOES YOUR TYPICAL WEEKLY WORKOUT SCHEDULE LOOK LIKE?
I have a five day workout split, which is as follows:
- Monday: glutes and hamstrings.
- Tuesday: chest, shoulders and triceps.
- Wednesday: active rest/recovery. This tends to include going for a walk, stretching and mobility work.
- Thursday: glutes and quads.
- Friday: back and biceps.
- Saturday: full rest day.
- Sunday: cardio and abs.
CAN YOU TAKE US THROUGH YOUR HIIT WORKOUT?
Step 1: Warm Up
First things first, we need to warm up. Start by doing 5 minutes of dynamic stretching, specifically stretches that target your hamstrings, quads and calves.
It’s essential to warm up before every workout to ensure your muscles are ready for the work they are about to put in.
Step 2: Treadmill
Let’s move over to the treadmill. If you need more of a warm up, you can do a few minutes of walking at a moderate pace - I’d recommend between 2.5 and 3.5 mph - but if you’re good to go, we’re going to get right into treadmill sprints! Let’s go, girls!
Top tip: If this is your first time doing interval sprints on a treadmill, I’d recommend starting at more of a running pace and working your way up from there. It will take some practise to get used to jumping on and off the treadmill whilst it's running, but here are some tips:
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When you’re ready to start, step off the treadmill with one foot on either side of the moving belt and increase the speed to your desired speed. I typically start at 9 mph, but for beginners, I’d recommend around 6 mph.
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Once the belt gets up to speed, place both hands on the side rails and hoist yourself up, holding your own weight above the belt, and start moving your legs like you’re running. Slowly lower yourself, transitioning the weight off your arms and onto your legs.
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Keep holding onto the rails for as long as you need until you’re comfortable enough to run without the support.
- To stop, essentially you do the opposite of getting on. Place your hands on the side rails, lift your body up and place both feet on either side of the treadmill.
Exercise: 10 Minute Interval Sprints: 20 seconds on, 40 seconds off
- Start at a moderate run/sprinting pace. I typically start with 9 mph then increase the speed by 0.5 each time until you hit your maximum pace. For me, this is usually 12.0. Your maximum pace should be a pace where it is challenging to finish the full 20 seconds.
- Repeat this 10 times (10 minutes).
Step 3: Core
After we’ve worked up a sweat on the treadmill, we’ll move over to some core work. Complete the following set and repeat 2 to 3 times.
- Plank, 1 minute.
- Mountain climbers, 30 seconds.
- Alternate knee tucks, 30 seconds.
- Bicycle crunch, 30 seconds.
HOW OFTEN DO YOU TRAIN CARDIO?
I have one day dedicated to intense cardio and then every weight training day, I add 10 to 20 minutes of low-intensity cardio, such as incline walking on the treadmill.
WHY IS IT IMPORTANT TO INCORPORATE CARDIO INTO YOUR TRAINING?
Cardio is a crucial part of my training. Not only does it help to burn fat, it’s also key in improving your cardiovascular health.
IS THERE A CERTAIN ELEMENT OF CARDIO THAT YOU LIKE?
I like cardio because I can get in and out of the gym in less than 30 minutes, yet still feel like I got a good sweat on.
The beauty of cardio is that it can be done anywhere, so if I don’t have access to a gym, I can easily run outside and get a good workout in.
@katiebecknell today’s cardio 💦💦 speeds may vary depending on your machine! #cardio #stairmaster #sweat #gymtok #fyp ♬ woo x i was never there - xxtristanxo
HOW DO YOU STAY MOTIVATED TO WORKOUT?
I’m going to be honest, I’m not motivated every single day to workout - and that’s perfectly normal - but some things that tend to help me include watching videos of other creators doing new exercises. This then gets me excited to go to the gym the next morning.
Planning my workout ‘fit the day before also gets me amped up because ‘look good, feel good, lift good’ - am I right?
WHAT WORDS OF ADVICE WOULD YOU LIKE TO GIVE TO OUR FEMALE COMMUNITY TO HELP THEM ACHIEVE THEIR GOALS?
In my opinion, the most important aspect is consistency. As long as you are consistently showing up and putting in the work, you will see results! The hardest part is getting yourself there, but once you start showing up consistently, it will become a part of your routine and it will get easier and easier every time.
Also, progress takes time and patience. You are not going to see results overnight, it will likely take at least six weeks for you to start seeing real changes, but do not let that discourage you.
Take progress pictures every week or every day because with fitness, progress happens slowly and sometimes it’s difficult to notice changes when you’re used to seeing your body every day. Once I started taking progress photos I was more confident and felt reassured that what I was doing was in fact working.
READ MORE: How To Introduce Fitness Into Your Weekly Schedule
@katiebecknell me vs me baby #pump #fitcheck #glutes #gymtok #fyp ♬ original sound - Anthony
Phew! Wasn’t that great, girls? Katie certainly knows how to keep us on top form.
Remember, consistency and patience are key. Yes, goals are important, but everyone deserves to train at their own pace and work towards goals that are attainable for them.
Want to hear more from our athletes? Check out our Athlete Spotlight with Elena Stavinoha.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!