One glance at models, Steph Smith and Laura Henshaw, should be motivation enough to get your butt into the gym. But if it isn’t, hearing that—although clean-eaters—they don’t hold back on the sweet treats, will get you there. Along with a healthy diet (check out their weekly meal plan), the girls are known for their dedication to exercise. So what sweaty feat allows them to look like that and eat chai nice cream with choc caramel sauce? Apparently, HIIT.
“We sweat it out to two HIIT sessions a week in our new health and wellness program KIC. Each session has four five-minute rounds and is made up of different exercises so we (and you) never get bored,” they told us. “We love it because it uses every muscle group and helps tone your body from head to toe.”
Not to mention, it’s effective—and research agrees.
So what does an average HIIT session look like for the girls? They’ve shared one of their favourites below. It has four five-minute rounds so perform each exercise for a minute before moving onto the next one and rest after each full round. It’s only 20 minutes so give it your all. Ready, sweat, go.
1. V sit-ups
“Strong cores improve our posture and balance, and we believe when you stand tall, your confidence radiates!”
Begin by sitting on the floor with your legs bent. Slowly contract your core and lift your legs up to 45°. Reach your arms straight forward and ensure your chest is open without rounding your shoulders. Hold this “V” shape for a few seconds and use your abs to return to the starting position.
2. Swiss ball hammy curls
“KIC’s HIIT session will work every muscle group. And this exercise will strengthen and define your hamstrings, plus help give you the butt you’ve always dreamed off.”
Begin on the floor lying on your back with your feet on top of a Swiss ball. Position the ball so when your legs are extended your ankles are on top. This is your starting position. Raise your hips off the ground, keeping your weight on your shoulder blades and your feet. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings. Hold and return to the starting position.
3. Weighted squats
“Your lower body will love this. Weighted squats help tone your thighs, legs, calves and glutes.”
Standing, your feet should be hip-width apart and your toes pointed slightly outward—then hold your weights out in front. Bend your knees and push your butt and your hips out as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them. Then straighten your legs and squeeze your butt to come up.
“These can be a killer, but they’re an incredible form of cardio. Mountain climbers challenge (and improve) your balance, agility and coordination.”
Start in plank position with your shoulders over hands and weight in your toes. With your core engaged, bring your right knee forward under your chest, toes just off the ground. Return to plank and then switch legs, bringing the left knee forward. Keep switching your legs and begin to pick up the pace until it feels a little like running in a plank position.
5. Kettlebell swings
“The swing is an awesome exercise to strengthen your body and burn fat. It works your hamstrings, glutes and core, and will get your heart rate up in an incredibly short amount of time.”
Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold your kettlebell between your legs using a two-handed, overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs. Squeeze your glutes to extend your hips and swing the kettlebell up.
If you want more workouts and healthy meal plans from Steph and Laura, check out their new program, Keep It Cleaner.