HIIT: High-Intensity Interval Training Workouts, Benefits and Classes

Training Plans

High-intensity interval training (HIIT) could be the key to improving your cardio fitness and helping your body burn fat

Sam Rider Max Anderton
16 May 2016

Page 1 of 3 HIIT: High-Intensity Interval Training Workouts, Benefits and Classes

Outdoor HIIT Workout: Step Up Your Fat Loss

The onset of summer means two things. First, it’s time to swap getting a sweat on indoors for soaking up the sun’s vitamin D-rich rays outdoors. And second, it’s time to finally reveal that set of rippling abs you’ve been honing all winter. And if you’re not quite there yet in the six-pack department, this high-intensity park drill – devised by DIY workout specialist Andrew Tracey – will help you get there. Find a clear set of steps and take flight.

RECOMMENDED: How to Get a Six-Pack

How it works

This workout uses a training method developed by American physiology expert Arthur H Steinhaus in the 1940s known as peripheral heart action (PHA). Tracey says that “when done right, PHA is disgusting”, but it carries huge cardio and fat-burning potential. You alternate between lower-body and upper-body moves so your heart works overtime redirecting blood to your extremities rather than focusing on one muscle group at a time.


Start by hopping up the stairs with one leg, then running back down and doing five pike press-ups. Then hop up the stairs with the other leg, run down and do five archer press-ups on each arm. Repeat this for five rounds, resting one minute between each. Fatigue may be setting in, but move on to the final two moves, where you leap up the steps in as few jumps as possible, run down and do 15 decline press-ups, for five rounds in total. Rest 30 seconds between rounds.

1 Right leg bound

HIIT Workout: Right leg bound

On one leg, hop onto each step, focusing on maintaining your balance. Start out jumping on each step, then skip steps if you can generate enough power.

2 Pike press-up

HIIT Workout: Pike press-up

With your feet raised and hands at the bottom of the steps so your body forms an L-shape, bend your arms to lower your head just off the floor, then drive back up.

3 Left leg bound

HIIT Workout: Left leg bound

Switch legs and hop up the steps, using your arms for balance and to generate momentum.

4 Archer press-up

HIIT Workout: Archer press-up

This is a regression from a one-arm press-up. Place one hand with your arm straight on the bottom step and drive up with the other arm. Do five each side.

5 Broad jump

HIIT Workout: Broad jump

Lower into a quarter squat, then jump up powerfully onto the furthest step you can reach. Repeat, aiming to jump up the steps in as few leaps as possible.

6 Decline press-up

HIIT Workout: Decline press-up

Do a press-up with your feet raised, hands at the bottom of the steps and body in a straight line. Increase the decline to make it harder.

Page 1 of 3 HIIT: High-Intensity Interval Training Workouts, Benefits and Classes

This content is from the experts at Men's Fitness magazine.

For more fitness, gym, workout and nutrition advice click here