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sundried winter workout .jpg
sundried winter workout .jpg

sundried winter warmer hiit workout

Sundried Winter Warmer HIIT Workout

This HIIT workout will help you stay motivated this Winter!

It's too cold. It’s too dark. I don’t have time.

These have got to be the three biggest excuses for snuggling up indoors in the Winter instead of dragging ourselves to the gym. But, no more!

Sundried have created their Winter Warmer HIIT workout to keep you active and torching calories without even having to de-ice your car. Aren't we great? No more excuses.

For this HIIT workout you will need: Some clear space, so have a tidy up or at least shove you mess to one side. You need enough room to swing your arms around and jump without knocking anything over. As it’s Christmas and this is an intense workout, we warn you do not workout next to your Christmas tree. Only presents should live under the tree … not a sweaty mess post workout!

You should allow 40 minutes to blast through this routine.

Choose Winter Workout Clothes:

For winter workouts we recommend kitting up in our warm running tights and sweat wicking fabrics, perfect for chilly starts.

6 rounds, 6 exercises 30 seconds on 30 seconds off

36 minutes of calorie torching at its finest.

Warm up:

Despite this being an indoor workout, you still need to warm up your muscles so you’re limber and ready for action. These three dynamic stretches will ensure you’ve warmed your muscles up in all three planes of motion. You should complete around 20 reps of each move, making sure your heart rate is elevated and you’re ready to exercise.

Diagonal Crossover Dynamic Chest Stretch

  • Stand with your hands together, arms extended directly in front of you. This will be your starting position.
  • Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion or a chest fly. Repeat 10-20 times, taking your arms out in different directions with each stretch to fully activate the pecs.

Lunge with Torso Rotation

  • Step one foot in front and sick into into a lunge position, whilst doing so twist the torso as far as you can from left to right and visa versa.
  • Repeat for the opposite leg.

Deep Squat with Overhead Reach

  • With your feet slightly outside your shoulders, perform a deep squat, extending the arms back behind you.
  • As you rise from the squat, raise your arms up above your head - a bit like your fanning someone.

Remember dynamic stretches are meant to be fluid - so keep it moving!

Winter Warmer HIIT Workout

Your main drill is 30 seconds of work, followed by 30 seconds of rest, repeated 6 times over.

The more effort you put in, the more you’ll get out of this workout, so for the next 36 minutes, show us what you’re made of!

Single hand Burpees

I bet you thought burpees were tough, until you tried these. Instead of taking both hands down to the floor for a regular burpee, we now single it up, challenging your core, coordination and balance.

  • Take one hand down to the floor in front of you, the other behind your back.
  • Jump your legs out into a single hand plank.
  • Jump the legs back in towards your hand and then lift the hand and jump up to the ceiling.


  • Start with your feet underneath your shoulder, bend at the hips bringing your hands to the ground.
  • Walk your hands out until they are directly underneath your shoulders, so you’re in the plank.
  • Try to keep your legs straight during this process to avoid locking out your knees.
  • Complete a push up, before walking your hands back towards your feet and returning to the start position.

Tuck Jumps

  • In one quick movement, using all the power you can muster from swinging your arms and loading your legs, crouch slightly (like a spring) and then jump up as high as you can, tucking your knees up towards your chest.
  • Land with a slight bend in your knees to protect your joints. Keep going, it’s only 30 seconds.

Spiderman plank

  • Start in a plank with your elbows directly underneath your shoulders, making sure your shoulder blades are squeezed together and your bum is down.
  • Now tuck your knee in and bring it up towards the outside of your elbow.
  • Repeat for the other side.

Sumo squat with shadow boxing

  • Start with your toes facing out and sink down until your thighs are parallel with the floor.
  • Once in this position, jab and cross as though you were punching a bag in front of you.

High Knee’s vs Heel Kicks

  • Leaning back to engage your core, jog on the spot lifting your knees up to your chest.
  • Complete 10 High knees.
  • Follow your 10 high knees with 10 heel kicks, flicking your heel towards your bum.

Repeat from the top, 5 more rounds to go! 6 rounds, and hundreds of calories burned later and you’ve made it.

As this is a HIIT workout, it’s important to ease your heart rate back down to resting gradually. Slow down, stretch and cool off before carrying on your day.

Need a post HIIT workout boost? Check out Pulsin's Protein Bar range!


Vicky Gardner

Vicky Gardner is a caffine junkie and peanut butter addict. When she's not drinking coffee or eating peanut butter you will find her at the gym, or sleeping. Vicky is a REPS qualified level 3 personal trainer and writer for premium ethical activewear brand Sundried.

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