You’ve just eaten all the chocolate eggs your poor body can handle and now you need to do something about it, fast. But first, we’d like to remind you that it’s not the end of the world if you went a little overboard during the Easter long weekend. Sure, it may take 20 minutes of HIIT to burn off one little mini Cadbury Creme Egg (soz about it)—but you know what, here at Amodrn, we’re all about balance, and what’s Easter without a few cheeky chocolate eggs or decadent dessert?
With this in mind, you’ve done all the indulging and treated yo’self a little too much, so now it’s time to get back into your normal, healthy fitness regime which you know (and “love”). And what better way to kick that off than with this 10 minute HIIT workout by Keep It Cleaner Founders, StephClaireSmithand Laura Henshaw?
Designed to be a full-body fat-burner, it’s short, snappy and oh-so effective—which means you’ll be sweating out those Cadbury Creme Eggs in no time.
Bring your right foot forward and drop your left knee to the ground. Hold steady and make sure you’ve locked in your core. Once your knee is almost down to the ground, hold briefly, squeeze in your glutes and then come back up. Repeat with your other leg. Keep alternating for 45 seconds. Rest 15 seconds before hitting next exercise
As its name suggests, this is a killer, with your abs and shoulders the victim. Come down to a plank position with your back straight and resting on your elbows. Brace your core. Now come up into a push-up position one arm at a time. And then back down again into plank and repeat. Rest 15 seconds before hitting next exercise
Want the best glutes ever? Squats, baby. Place your feet out at shoulder-length apart and your eyes straight ahead. Come down and push back as if you’re sitting in a chair and go as low as possible. Push your weight through your feet which will help you into the correct position and come down as low as possible to activate your glutes. Push out through your feet and not your back for correct form. Rest 15 seconds before hitting next exercise
Time to sprint. Standing tall with your chest high, drive your left knee up to 90 degrees and power your right arm as if sprinting, but on the spot. Repeat through the other side and go hard through to the finish (in 45 seconds). Rest 15 seconds before hitting next exercise
Swiss ball planks
Want to next-level your planks? Throw in a Swiss ball. And not a Lindt one, either. With your elbows, leaning into the Swiss ball, bring your body prone and into the plank position. Feel every fibre in your core screaming at you as the burn rises and as your body tries to lock in the ball. Rest 15 seconds before hitting next exercise
No gloves required, but let’s box!. Bring your fists up to the guard position beside each cheek and punch out with your left fist (the jab) but control the delivery (ie. don’t just flap it out, punch with a firm ending as if connecting to something) and then pull back. Follow through with your right fist in the same way (the cross). Alternate and punch on for 45 seconds. Rest 15 seconds before hitting next exercise
Punch out with a cross first and then bring your left arm through for the hook. A hook is more than a jab because you’re using your whole core and twisting your body to throw weight behind the delivery. Repeat for 45 seconds. Rest 15 seconds before hitting next exercise
And old favourite. Well, it’s an old exercise, but rarely a favourite. Come down to the ground and the plank position. If you can, balance on your toes rather than your knees to optimise your push-up. Back straight, core engaged, now come down as close as you can to the ground with your eyes looking downward. Lift back up to the starting position and then back down to the ground again. Your chest, shoulders and abs will love/hate you for it. Rest 15 seconds before hitting next exercise
Imagine you’re ice-skating, roller-skating, roller-blading. Look, just imagine you’re skating. Lean forward from the hips to about 45 degrees and lock and load that core by drawing your belly button into your spine. Moving to the right with a slight hop, bring your left foot behind your right while using your left arm to power over. Repeat on the other side and keep skating for 45 seconds. Rest 15 seconds before hitting next exercise
The. Best. Punches. Uppercuts are basically you pushing your right fist up from your waist into an imagined connection. Really push it through and feel your biceps, triceps and make sure you’re using your obliques as you twist from right uppercut to left. Continue on for 45 seconds. Rest 15 seconds before hitting next exercise
For more workouts, meals plans, meditations and life hacks check out their online health and fitness program kicgirls.com or meet them in person at one of the upcoming Fitness Shows heading to Sydney in April, Brisbane in July and Melbourne in October. At the Sydney Fitness Show after Easter (April 20-22), the girls will host a free cooking demo and wellness talk at the Wellness Hub and a fun group workout session that you take part in!