If you want to send your heart rate sky-high, test your fitness and get hooked on the magic of HIIT, now’s your chance. Less than five minutes is all it takes.

The fastest way to get your HIIT fix

Thanks to new research we now know optimal HIIT results come from doing no more than 30-40 minutes a week. While many break this weekly prescription into two workouts, it’s not the only option. According to global HIIT expert, Dr Martin Gibala, extremely short HIIT sessions can be remarkably transformational. Keen to give one a go?

These short but effective Tabata-style HIIT workouts involve 20 seconds of all-out effort followed by 10 seconds of recovery. You repeat this three times and then you’re done. It’s short, so you really need to push yourself – we’re talking all-out, seeing stars effort. As Gibala advises, “There is no free lunch. So if you’re wanting the benefits of short burst exercise you need to go hard."


This Tabata challenge uses switch climbers and high knee runs to seriously spike your heart rate. Are you ready? Press play on the video below and follow the instructions.

Please read the below health and safety information before you start.*


Increase the challenge with a combo of switch climbers, high knee runs and mountain climbers. Press play on the video below and follow the instructions.

Please read the below health and safety information before you start.*

Why we love these workouts

Both these challenges are structured using the Tabata-style HIIT formula. Often dubbed the “miracle workout”, a Tabata’s short bursts of maximum effort followed by brief breaks for recovery are great for burning fat and improving endurance and speed. The name comes from exercise scientist Izumi Tabata, and his 1996 research which highlighted how this training structure proved to more effectively improve athletes’ metabolism and anaerobic capacity than longer less intense training.

Tabata is just one style of HIIT. You can experience more Tabata challenges and a variety of other HIIT methods when you do a LES MILLS GRIT workout. Find a LES MILLS GRIT workout near you or work out On Demand.

*Consult your physician before beginning any exercise program. If you choose to exercise to this video, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury - particularly if you have a history of health problems or any previous injuries. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort or pain of any sort, you should discontinue exercising immediately. To the extent permitted by law, Les Mills and its affiliates disclaim any and all liability for claims resulting from failure to comply with these warnings, and/or the exercises in this video and/or any instructions and advice provided.

This video contains Les Mills original music. © 2018 Les Mills International Ltd. All rights reserved.

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