HIIT Workout with Dean Macey!

What an amazing experience we had this morning! Former Olympic Decathlete Dean Macey was at our school giving the parents a sample HIIT workout!

Dean Macey

Designed to be quick, effective, and basic, this is a workout you can do anywhere without the use of any fancy equipment. All you need is a set of running shoes and a fitness mindset and you’re ready to go.

Dean’s advice is this: don’t think about losing weight or trying to trim down that paunch – just focus on getting fit and the rest will follow.

So what did we have to do? Here it is…

The Warm-Up

  • 2 laps around the basketball court.
  • Light stretching – hamstrings, hip flexors, gluteal, and lumbar rotation (refer to chart below – no. 16, 18, 19 and 23).
  • Run 30m on the balls of your feet.
  • 30m with high knee skips.
  • 30m with high knee – Mr Bean-style steps.
  • 30m with straight legs – Can-can-style steps.

The Test

For ladies, repeat the following circuit twice. For men, repeat the following circuit three times. Record your time.

  1. Run 30m
  2. 10 pushups
  3. Run 60m
  4. 20 squats
  5. Run 60m
  6. 20 sit-ups
  7. Run 60m
  8. 10 burpees (with a jump)
  9. Run 30m

The Routine

Train 5 times a week, over 6 weeks:

  • 3 x circuit workout – these should not be repeated two days in a row. So you should do circuit training on Mon, Wed, Fri; or Tues, Thurs, Sat. Each circuit workout should consist of 3 to 5 sets (set details below) – starting with 3 sets and working your way up to 5 sets. You can add in other exercises if you want to increase the workout time, e.g. pull-ups.
  • 2 x cardio training for at least 20 minutes to the point of overload, e.g. spinning, running, rowing, etc.

Before each workout, warm up with a steady jog for 5 minutes and stretch for 10-15 seconds. At the end of each workout, cool down with more stretches and hold for at least 20 seconds each.

Week 1 and 2, do 3 to 5 sets of the following:

  • 10 sec push-ups
  • 10 sec rest/jog
  • 10 sec squats
  • 10 sec rest/jog
  • 10 sec windmills
  • 10 sec rest/jog
  • 10 sec sit-ups
  • 10 sec rest/jog
  • 10 sec burpees
  • 60 sec rest

Week 3 and 4, do 3 to 5 sets of the following:

  • 15 sec push-ups
  • 15 sec rest/jog
  • 15 sec squats
  • 15 sec rest/jog
  • 15 sec windmills
  • 15 sec rest/jog
  • 30 sec sit-ups
  • 15 sec rest/jog
  • 15 sec burpees
  • 60 sec rest

Week 5 and 6, do 3 to 5 sets of the following:

  • 20 sec push-ups
  • 20 sec rest/jog
  • 20 sec squats
  • 20 sec rest/jog
  • 20 sec windmills
  • 20 sec rest/jog
  • 40 sec sit-ups
  • 20 sec rest/jog
  • 20 sec burpees
  • 60 sec rest

At then end of 6 weeks, repeat the test and check your new time.

Don’t forget to finish off with a warm-down and stretches – the same ones from the warm-up but hold the stretches for longer this time around.

Baseline Test Results

I clocked in 6 minutes and 41 seconds.

It was not impossibly difficult but neither was it a walk in the park. By the end of the session, I suddenly felt quite unprepared for Spartan despite the increase in my workout intensity. Looks like we will need to heat things up if we’re going to be ready in April.

In the meantime, let’s see how I go in 6 weeks when I repeat the test. According to Dean, we should improve our timing but the test will still feel difficult. I’ll let you know when I’m done. Watch this space…

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