Tag Archives: HIIT


HIIT stands for high intensity interval training and is typically a 10-30 second maximal effort burst with 1-3 minutes of lower intensity exercise or rest. Generally speaking a session is short and sweet, lasting no longer than 10-20 minutes.

Example HIIT session:

2 minute warm up (30 seconds each x 2)

Star jumps


1-minute rest

4 minutes (part 1- STRENGTH) 20 seconds on 10 seconds off x 8



1-minute rest

4 minutes (part 2- CARDIO) 20 seconds on 10 seconds off x 8


High knees

1-minute rest

2 minutes (part 2- CORE) 20 seconds on 10 seconds off x 4

Sit ups

Mason twists

Some of the benefits of HIIT are that it’s challenging, it’s time efficient, extremely fun and has the ability to burn lots of calories in a short period of time. Due to the intensity, there is an increased risk of injury, so make sure you are properly warmed up and that you don’t choose exercises that you cant perform correctly.

There is no equipment needed for the above workout so there should be no excuses! If you have any questions about this blog, or anything else fitness related, get in touch.

Happy training guys!

Written by Charlie Watts

Unite for Africa: Blog #1 Chaka’s motivation

Chaka’s motivation

In life there are givers and takers and Chaka Clarke has both feet planted firmly in the giving camp.

While the rest of us absorb the daily news and ponder the plight of our great planet, Chaka absorbs and acts. It is this action that is driving the next night of Work-it’s white-collar boxing co-hosted by Chaka’s team Spartanfam. The night is titled Unite for Africa and will raise money for a struggling medical centre in Kinshasa and renovate the crumbling infrastructure of the Masika Centre, an orphanage set up by and for victims of rape, abuse and displacement.

Chaka will be competing in the Unite for Africa event on November 30th as he did earlier in the year. For many taking part, the motivation to enter into these contests includes improving fitness, losing weight or having ‘a once in a lifetime’ experience. All are admirable motivations and all require discipline to reach those goals over the ten weeks of required training. Chaka’s motivation however, is the Masika Centre in the Congo. He first heard of Rebecca Masika Katsuva a few years back when one of his friends showed him a video of the story of her traumatic rape at the hands of rebel soldiers and her truly inspiring response. He realised that as the soldiers used rape as a weapon of war to destroy the lives of many, Masika’s retaliation was love and humanity to help rebuild those shattered lives. He too would pick that same ammunition and do his bit to fight the injustice.

Battle of Camden

Like many who hear the story, Chaka was moved by it – but in true Chaka style he was moved to act. Having visited the orphanage on several occasions, Chaka has used his massive social media following and these boxing events to put the focus back on Masika’s Orphanage and to raise money for it to make it stronger each day that it’s open.  At Work-it’s first fight night in May this year, Chaka raised a mighty £10,000; his goal this time around is £30,000. In just five days of fund raising in the last week, Chaka with the help of Work-it has raised a staggering £17,000 – a massive thanks to everyone that’s dipped into his or her pockets so far.

Chaka doesn’t just focus on Africa, he puts his many talents to use in West London too. As a busy personal trainer he still finds time through his company Spartanfam to offer free community based fitness. From personal experience he knows the perils of the streets and so seeks to give kids and youths a reason to get active, to find a sense of purpose and pride in oneself and above all else find some enjoyment.

Unite for Africa is just under eight weeks away, it will be a busy time for Chaka and all of the other athletes involved. Over the coming weeks we aim to tell the stories of some of the fighters who have decided to glove up for charity. All will be taking part in two tough group training sessions a week as well as working on their own fitness or boxing development alongside holding down jobs and not forgetting family and social commitments. It is a massive undertaking for anyone taking part.

If you’re not one of the fighters but want to help, all you need to do is dip in your pocket as even £1 will make a difference, or instead of a visit to Starbucks sacrifice a morning coffee and donate the money – really every little act helps make it one big action. Thanks for taking the time to read this and if you want to donate – click on https://www.gofundme.com/uniteforafrica it’s worth a visit, the picture alone will melt your heart!

For tickets click here: https://billetto.co.uk/fight-night-unite-for-africa

I heart Africa foundation: http://iheartafrica.org/

Written by Sue Finnegan.



25 minute workout

As we are mid way through June, the sun is coming out to play (sort of) and it is certainly getting hotter! Don’t let a heavy work load stop you from training, eating well and feeling awesome. Below is a 25 minute workout, that can be done on your lunch break in a local park. This will enable you to get some fresh air, do some training and soak up some Vitamin D, leaving you refreshed and rejuvenated for the afternoon stint at the office.


– Run to your local park or open green space to warm up
– Find a pull up bar or tree
– Start your session!

Every minute on the minute for 15 minutes complete the following (the remainder of the minute you can rest):
5 pull ups
10 press ups


And then:

Find a hill and sprint up and down it as many times as you can in 10 minutes.

Once you’ve completed the above, you would of done 75 pull ups and 150 push ups all in 15 minutes. Followed by some sprints that will open your lungs and get the endorphins flowing. The rest of your afternoon will fly by and you will certainly be more productive!!

Be awesome guys.

Workout of the month


This month we are focussing on HIIT WORK. Get to a class and learn how to do a variety of exercises that you can do in the gym, at work or at home. It is a great full body workout that will get your blood pumping and your energy levels up. Get your sweat on & have fun!

Do each exercise for 30 seconds & then rest for 1 minute.

Complete three circuits.

  1. Squats
  2. Press ups
  3. Alternate V sits
  4. Burpees
  5. Plank

Enjoy Champs!

What is HIIT?

HIIT or High Intensity Interval Training is a method of training that has become increasingly popular over the last few years.

HIIT workouts typically include bursts of intense exercise followed by short rest periods. An example might be 30 seconds exercise followed by 30 seconds rest, or 45 seconds exercise followed by 15 seconds rest.


In simple terms, HIIT training improves cardiovascular fitness, cholesterol, blood pressure while aiding in rapid fat loss. A typical session can last anywhere from 5 to 25 minutes meaning HIIT training can be easily implemented into busy schedules due to time efficiency. Bodyweight HIIT workouts are great as no equipment is necessary and can be done in a limited space.


20 sec exercise followed by 20 sec rest. Complete each superset three times before moving on to the next. Rest 30-45 secs in-between each superset.

A1) Speed squats
A2) Burpees

B1) Lunge jumps
B2) Press ups

C1) High knees
C2) Mountain Climbers

D1) Bear crawls
D2) Plank

Burn serious amounts of body fat while maintaining lean muscle. Save time while gaining maximum results. HIIT is a WIN/WIN for us at Work It. Book your class now.