High Intensity Interval Training with weights

Ramp up your workout for HIIT benefits

Five minutes of high intensity interval training can have the same strength and toning benefits of a workout six times longer.

Break into a sweat to get the most out of your workout

This applies to exercise including running, cycling and weights. But be warned, these moves are not for the faint-hearted. A HIIT regime needs to push your cardiovascular and metabolic systems to the limit to achieve the fat-burn levels you're after, so you need to be fit before you start.

Try these moves to max up the benefits of HIIT theory, using weights.

Zest magazine's fitness expert and celebrity trainer Jane Wake says, 'Weight-based HIIT workouts are all about power. So choose heavier weights than you would normally. Make sure that your technique is spot-on before you start. Do as many moves as you can for each 20 seconds.'

The wood chop

1. Wood-chops for 20 seconds: a miracle move that targets all your key muscles. GET THE MOVE

REST FOR 10 SECONDS

2. Kettlebell swings for 20 seconds: works whole body fitness. GET THE MOVE

REST FOR 10 SECONDS

3. Medicine ball squats for 20 seconds: GET THE MOVE

REST FOR 10 SECONDS

4. Rotational lunges with medicine ball for 20 seconds

REST 10 SECONDS

Repeat the circuit 3-5 times