Workout Plans

Hill sprints are a great way to build endurance, as well as explosive power. They will also pack muscle onto your legs and build overall strength. This hill sprint workout is ideal for runners looking to improve VO2 max and overall conditioning. As always, before any workout, ensure to warm up adequately prior to attempting […]

Perfect for lockdown leg day, this at home leg workout will have you working those legs to the max. It will also get the heart rate up too, so will give you a good overall cardio workout too. This workout requires no specific fitness equipment, but does take advantage of some household furniture! Remember to […]

This Fartlek running workout is designed to utilise a football or rugby field to build up the perfect runner’s workout during lockdown. It can also be used as part of your normal training when all is back to normal! Fartlek workouts are great for runners as they help to improve endurance as well as speed. […]

This hardcore HIIT workout is probably only for the Advanced and Elite guys and girls among you. That said, don’t feel you can’t have a go at it if you’re not quite at that level. Ensure you warm up sufficiently before commencing this workout as it is very explosive. It’s best to get the heart […]

Push-ups are a great way to work your upper body. You can get a really good workout from nothing more than this old-school bodyweight exercise. Push-ups can be modified to target the upper chest, lower chest, shoulders, triceps, back, and will even work your core! Try this insane push-ups workout to really best that upper […]

We focus a lot on high level HIIT training at ToughsHIIT.com, but we realise some people want other things. This workout plan is for those of you that want to lose weight in general. It may be that you’re new to fitness. Or maybe you want to get slim for Summer. Either way this 14 […]

This is a ToughsHIIT take on a classic CrossFit workout. All we’ve done is made it a little harder. The CrossFit Candy WOD is already great at targeting the upper and lower body. The pull-ups and push-ups combo will absolutely burn your shoulders and air squats will hit those legs. All we are going to […]

This workout is simple. Get yourself a stopwatch and time yourself doing 100 burpees. In theory anyone can try the 100 burpees challenge but it may be more suited to the advanced and elite level. Don’t let that stop you though! If you are a beginner and you max out at 35 burpees, keep trying. […]

This is a sprint circuit conducted with 200 m sprints. The workout can be adapted to suit intermediate, advanced or elite level training. The workout shows the distinctions between the Intermediate, Advanced and Elite level plan. We will include a warm up and cool down as part of the workout. For more sprint circuits and […]

If you’re in lockdown or just prefer to train at home, this at home HIIT workout will give you a great full body workout and get your heart rate up! The only equipment needed is a pull-up bar. If you don’t have one get creative or pick one up. They are usually reasonably cheap and […]