Sweat: Functional Fit Plan – H.I.I.T 1


Next up in my Functional Fit Workout series is a H.I.I.T Workout!

What exactly is H.I.I.T? It stands for High Intensity Interval Training and it is guaranteed to get your heart rate up, burn fat and make you sweaty. All within a short period of time. You will work for shorts bursts at maximum effort followed by a quick rest. This type of workout is recommended to be done 2 to 3 times a week.


  • Work for 50 seconds, Rest for 10 Seconds.
  • Rest for 30 seconds when circuit complete.

I use Tabata timer which is available on Android

Timer Setup


  • 2 Circuits with 5 exercises each
  • Complete each Circuit twice.
  • Rest for 30 seconds between circuits

Equipment Required:

  • Skipping Rope

View the video instructions under HiiT 1 on my Highlight Reel on Instagram. Download a PDF copy from Dropbox

Additional Notes:


  • Do one circuit of each; or
  • Change timing to 30 seconds work, 30 seconds rest


  • For a more intense workout, do each circuit 3 to 4 times

FFP - HiiT-page-001

Any questions, please don’t hesitate to

  • Comment on this post;
  • Drop me a DM on Instragam; or
  • E-mail via the button on my IG Profile

DisclaimerI am not a qualified personal trainer. This series is a collection of workouts that I have compiled for my own personal use and wanted to share with the world.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk. I am not liable for any injury or harm that may come from using this guide.

© 2018 Lucinda Viljoen.  All rights reserved.


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