Kayla Itsines on the one HIIT move you should include in every workout

Whether you’ve been here since the BBG days, or have just started with her app Sweat – Kayla Itsines’ programs offer a wealth of exercise knowledge and easy-to-follow workouts.

Like what you see? Sign up to our bodyandsoul.com.au newsletter for more stories like this

Now, her app, Sweat, is expanding again to offer four new high intensity programs. Ranging from beginner to advanced, women can choose the program that suits their needs:

• Beginner: HIIT with Monica (Monica Jones)
• Intermediate: HIIT Cardio and Abs with Kayla (Kayla Itsines)
• Intermediate: HIIT Barre with Britany (Britany Williams)
• Advanced: Full Body HIIT with Chontel (Chontel Duncan)

The workouts can be done in 20-35 minutes and can be completed from home or in the gym.

After all these years, Itsines continues to innovate in the HIIT industry, so we decided to chat to her about this style of workout, and what she loves (and dislikes) the most about it.

Why are high intensity workouts still your favourite style of training after all your years with Sweat?

I’ve always loved the fast, fun and intense nature of High Intensity workouts. It’s a style of training that continues to challenge me mentally and physically, getting me to push myself further and perform at my ‘peak’ in each workout.

This style of training is designed to be effective and efficient which is exactly what I need as a busy, working mum.

I know that I can get in a great workout in just 30-minutes which makes it so achievable.

Over the years I’ve tried different styles of training but I always come back to High Intensity.

After these workouts I always feel my best, the endorphin rush motivates me to keep making my health a priority and encourages me to keep progressing towards my fitness goals.

What is the minimum amount of time you need to commit to a HIIT workout for it to be effective?

When we get busy, often our workouts are the thing that falls to the bottom of our priority list. With so many women in lockdown around the country, I understand it can be really challenging to find time or motivation to workout.

Reality is, any workout is going to be better than nothing. If you have 5-minutes, use that time to really push yourself and get your heart rate up. In the Sweat app, we have a range of on-demand, express workouts which take 15-minutes and which are really efficient and a great way to squeeze in a workout when you are short on time.

If you are looking to progress towards your fitness goals, I suggest working out for 30-minutes, three to five times a week.

In these workouts you want to make every minute count so schedule your workouts into your day like an important appointment, so you can remove all distractions, focus on the task at hand and use this time to focus on yourself and your health.

What is the one move that achieves the best results in a HIIT workout?

There are so many great high intensity exercises which can help you move closer to your fitness goals. The key is to include full body exercises and move with purpose.

Exercises like burpees are a great way to work your whole body, get your heart rate up and challenge your fitness.

If you have access to a pair of dumbbells, squat thrusters are also an effective exercise that will work your whole body.

What move do you least look forward to or think is the hardest in a HIIT workout?

Lateral shoot throughs – this exercise requires coordination, stability and endurance which can be really challenging to concentrate on and execute with correct form when transitioning from a high intensity movement.

What can we do before and after a HIIT session to get the most out of the workout?

1. Remove distractions

HIIT training is all about working hard and earning your rest. By removing distractions before your workout, such as turning your phone to not disturb and making sure that your TV is off, this will help you physically and mentally commit to the workout and be more inclined to push yourself harder.

2. Find a music playlist you love

Music makes such a difference in my workouts. It gets me motivated, helps me to keep up my energy and enjoy my workouts.

3. Warm up & cool down after

I know we are all guilty of skipping our warm up every now and then but it’s so important to prepare our bodies before HIIT workouts to reduce the risk of injury. Taking a few minutes to cool down after a workout will help your body to recover.