4 Exercises You’ll Do During H.I.I.T. Classes

Personal Trainer Exercise

Chris and I went down to CTV morning live today to demonstrate what an advanced HIIT class would look like. Anytime I get a chance to kick his butt I get pretty excited! HIIT (high intensity interval training) classes are a combination of cardiovascular exercise and functional fitness done in both an outdoor and indoor settings. They are performed with short intense workloads followed by even shorter rest periods. Research has found that training in a small group setting provides great motivation for the individual and the results are as effective in a small group setting in comparison to personal training for some people. Each of our certified personal trainers gives modifications for each exercise to make sure they are fit for your fitness levels.

Here are the 4 exercises we performed on CTV this morning:

Squat jump butt kick

Squat nice and low keep your weight through your heels, explode through your
hips and kick your butt with your heels. This is an intense cardio exercise that will hit your quads (front
of legs), glutes (bum) and of course your lungs (cardio)!

Push-up into side plank

Perform a push-up followed by rolling into a side plank. Make sure your core is
engaged the whole time. Here you are going to be hitting your pecs (chest), triceps (back of arms), and
of course core (stomach).


Do a full push-up, jump up onto your feet and oddly enough, jump again with your hands
above your head. Here you are going to hit the exact same muscle groups you hit in the previous two
exercises but combined!

Plank jumps

Start in a push-up position and jump with two feet together up to your right elbow. Try and
make sure your feet land on the outside of your hand. Jump back to the middle then follow up with your
left side (same as right side). Once again back to the middle and then stand up! Here you are hitting your
core, quads, glutes and shoulders! Cardio might play just a little role in this one also ;).

On the show Chris did this circuit for 40 seconds and took a 20 second break. Repeat that 4 times and I promise you
will tired and sweaty!

Try it out and let us know what you think!

Brett Kirkland About Brett Kirkland

A hockey player myself, I have a passion for training hockey players and athletes so that they can achieve their goals. Read my full bio and follow me on Twitter


  1. You guys… As I always say, I need a FULL SET demo… with perfect form 🙂

    • Thanks Morgan. What do you mean you need a ‘full set demo’? I can only assume you’re wanting one video that will walk you through everything? Kind of like a P90X video?

  2. Haha, no no. I’m just joking. I bug Brett + Chris when they train me that if they want me to do a full set I have to see them do it first just to make sure it’s doable. 🙂 I’m just kidding.

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