The Best HIIT Workouts For Your New Year’s Fitness Kick
HIIT workouts are a fan favourite for those who like sweating and hate wasting time - so, yeah, most of us.
But if you’re unclear what HIIT is or how to do it, let us explain. High intensity interval training is a form of interval training that involves short bursts of super intense exercise - basically anything that works your whole body - with periods of rest or lower intensity exercise in between.
In short, those short bursts of high intensity exercise add up to one killer workout in less time than it takes to drive to the gym. And we love to see that.
Now that we’re all on the same page on what exactly HIIT is, we’ve put together a list of our favourite HIIT workouts, so you can choose your own sweaty adventure depending on your vibe.
But first…
HOW OFTEN SHOULD YOU DO HIGH INTENSITY WORKOUTS?
The harder your workout, the more time you need to recover before your next session. That’s why the National Academy of Sports Medicine recommends doing HIIT two to three times a week maximum with at least 48 hours between each sesh. If you ignore that rule, you could risk getting injured, which nobody wants.
WHAT ARE THE BENEFITS OF HIIT?
Proven to boost metabolism and build strength, high intensity exercise packs in the same benefits of lower and moderate intensity aerobic workouts in a much shorter time. So, if you’re short on time - which let’s face it, most of us are - HIIT is a good way forward.
Other benefits include: enhanced oxygen consumption capacity and lower blood sugar levels for those with diabetes. On top of that, most HIIT workouts do not require any training equipment, which means you can stay on top of your goals from the comfort of your own home. It’s a win win!
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Now that you’re up to speed with the benefits of HIIT, let’s jump straight into our five favourite workouts to get your blood pumping and heart racing.
1. SPIN
We love a spin class because no matter where you are in your fitness journey, you can make it work for you. Make it as challenging as you like, but don’t forget to come equipped with a towel, as it gets pretty sweaty on that bike.
Spinning is an effective cardiovascular workout that is low impact, so is ideal for those wanting to get a sweat on while protecting their joints or while recovering from injury.
Most classes usually last between 45 and 60 minutes long, which means you’ll enter aerobic activity which is great for improving your heart health and muscular endurance. And while those benefits are great, the atmosphere of a spin class is enough in itself to keep you going back for more!
2. STAIRMASTER WORKOUT
The machine that everyone has a love-hate relationship with, the StairMaster offers both strength and cardio with a side-serving of mental endurance all within a handy 45-minute session. Not to mention, it’ll give you killer leg burn.
To get you started, try this workout. It might seem like a lightweight option, but it’s anything but.
- Warm-up (10-12 minutes): Start at an easy level and progress up one level every two minutes. When you reach your maximum level, maintain this for two minutes, then return to your starting level and recover for three minutes.
- Main set: Repeat the above for 35 minutes, which is equal to seven lots of two minutes at highest level and three minutes of recovery.
- Cool down: Maintain a low, steady pace for 10 minutes.
3. TABATA TRAINING
Tabata is an effective way to torch serious calories fast, and entails specific interval timing and short recovery periods.
Developed by Dr Izumi Tabata to increase cardiovascular strength and build muscle strength, in a Tabata workout, each round lasts for four minutes. It requires 20 seconds of all out effort, followed by 10 seconds of rest, repeated eight times - and when we say ‘all out’, we mean all out. We’re talking 100 percent maximum effort for every burpee, tuck jump and mountain climber. It’s worth pushing yourself though because that’s how you get such a stellar workout in such a short amount of time.
However, there is one catch. Tabata-style workouts aren’t ideal for newbies. You need to finesse your form before you can push yourself safely.
4. HILL SPRINTS
We’re gonna be upfront, hill sprints are not for the faint hearted. It typically elicits some huffing and puffing and causes those leg muscles to burn, but rest assured, your efforts will not be in vain.
Hill training can enhance stamina, endurance, speed, strength and even form. It has also been shown to improve the strength and elasticity of tendons and ligaments.
Your first session, performed after completing an easy run, should consist of just one or two eight-second sprints on a steep gradient of approximately six to eight percent. If you don’t know what that gradient looks or feels like, get on a treadmill and adjust the incline to six percent.
Thanks to the ‘repeated bout effect’, you’ll increasingly find it easier to run hard and fast, allowing you to increase your steep hill sprint training fairly rapidly. First, increase the number of eight-second sprints you perform by one or two sessions per week. Once you’re doing eight to 10 sprints, you can move to 10-second sprints and a slightly steeper hill.
5. 30-20-10 BODYWEIGHT HIIT WORKOUT
This HIIT workout session combines moderate intensity exercises with high intensity exercises for an intense cardio burn. Ending up a sweaty mess is guaranteed, but the best of it is, it requires zero equipment.
But how does it work? Here’s the lowdown… For 30 seconds, you’ll do a moderate intensity exercise, followed by a slightly harder exercise, which you’ll perform for 20 seconds. In the last 10 seconds is when you give it your all. You’ll then get a full minute of active recovery. So, get ready, girls!
Repeat this circuit three to five times.
Despite the love-hate relationship most of us have with HIIT, it’s not only remained popular through the years, but is growing ever more so - especially among celebrities and influencers alike. And it’s no surprise, seeing as this style of exercises allows you to achieve significant results in a shorter time frame.
Remember, you’re not working for long, so push yourself! The result? You’ll be breathless, yes, you’ll be sweaty, yes, but you’ll get so much from it.
Love HIIT? Try our Full Body HIIT Workout With Katie Becknell.
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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!