Cathe Live Review: Total Body Hiit (#133)
Total Body Hiit is another excellent and intense cardio and strength circuit workout. I loved this routine and got a great workout.
The workout consists of seven rounds of a cardio interval followed by two, three or four strength moves. The cardio moves are all straight forward blasts - many of which are Hiit level. They are also quite high rep and for many of them you do two or three sets. I was really breathing hard on some of these and just as you are getting fatigued, towards the end, Cathe gives you three sets of 16 snowboards just to make sure you are really tired out! The whole workout is pretty intense, as the breaks are short and you are moving quickly from one thing to the next so my heart rate stayed elevated throughout.
The strength moves are a random mix of upper body, lower body and compound moves, all of which are fast paced. The strength exercises use a variety training modes, including dumbbells, gliding devices and your own bodyweight. Some of the moves are quite high rep and given you are already fairly fatigued from the cardio I was feeling well worked by the end. Cathe does hit all of the major muscle groups, at least once, and many moves combine both upper and lower body along with balance challenges from the gliding devices. There is no specific core work in this one but they are supporting muscles for many of the moves.
(Two things to note in this workout – Cathe does hammer curls in Round 6, unfortunately when she changes the pattern the camera is not on her and the class are confused as to the new move (along with Cathe for a bit!) so you can’t see what you are supposed to be doing, which is frustrating. However, eventually the camera moves back to Cathe and she clarifies the pattern. Secondly, I felt Cathe scrimped a little on the stretch - as the upper body muscles are not stretched very much. After such an intense workout, I added on extra stretches at the end just to make sure I was properly stretched out).
Overall, this is a fun total body challenge that will definitely get you working and breathing harder. This is definitely one for a day when you have plenty of energy and want to push yourself a little more.
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The Workout
Total Body Hiit is a cardio and strength workout consisting of seven circuits of cardio and a few strength moves. Cathe used light to moderate dumbbells, a gliding device and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Total Body Hiit is 60 minutes long and originally aired on 19th January 2017 (#133). The workout starts with an 8 minute warm-up, before moving straight into the first cardio blast. Cardio moves shown in bold italics below. You will need to ensure that you have all of your equipment handy, as you will be moving quickly. Cathe used a mat for some of the cardio moves I, as usual, did these on the floor without a mat.
Round 1
3 Power hops forward, 2 jumps & 4 jacks (turning)
1 Arm clean & press (squat w db at shoulder, pivot & stand w 1 arm O/H press) – one 10# Db (I used 1x 12) – 16 reps each side
Lateral sumo walks – two 12# Dbs – 8 sets
Iron cross (front raise w/ Dbs held vertically, open arms to side, return arms to front & lower) – two 5# Dbs - 12 reps
Round 2
4 Jacks, 4 low squat jacks, 4 jacks & 2 plyo jacks – 6 sets
Plie squats & upright rows – two 12# Dbs - 16 reps & 8 reps
Side slide lunges – one 15# Db & one gliding device - 6 sets (1x 2/2 & 2x singles)
Overhead tricep extensions – two 12# Dbs - 10 reps & 8 reps
Rounds 3
Lateral skates (over the mat) – mat – 64 reps
Sumo squat walks (straddling the mat) – one 15# Db & mat - 48 reps & 64 reps
Forward diagonal lunges & bicep curls – two 12# Dbs – 4x lunge & 2x curl, 4x lunge & 1x curl & 4 sets (8x lunge & 3x curl)
Round 4
High reaching pop squats (straddling mat) – mat - 3 sets of 10 reps
Slide back lunges – two 10# Dbs & one gliding device - 16 reps
Lateral raises – two 5# Dbs – 8x singles, 4x 3.5’s & 8x singles
Round 5
Fast feet shuffles (circling the mat) / jacks – mat – 32x fast feet, 16x jack, 32x fast feet, 8x jack, 16x fast feet, 8x jack, 16x fast feet & 8x jack
Static lunges / deadlifts – two 15# Dbs (I used 20’s) – 16x lunge, 8x D/L, 16x lunge, 7x D/L & 2 sets of 7x lunge
Tricep kickbacks / rear dealt flys – two 10# Dbs – 2 sets of 8 reps (of each) & 1 set of 6 reps (of each)
Round 6
3 Jumps forward & turn – mat – 12 sets (then run around your mat & jump rope) & 12 sets
Alternating side lunges – two 10# Dbs (I used 12’s) - 16 reps
Alternating side lunges – one 15# Db - 16 reps
Hammer curls / overhead press – two 10# Dbs & two 12# Dbs (Cathe changes after 1st set. I used 12’s throughout) – 1st set – 8x curl, 8x O/H, 4 sets curl (1x 1 arm & 1x both), 8x 1 arm curl (from top) & 8 sets O/H (1x 1 arm & 1x both). 2nd set – 8x curl (2/2). 3rd set – 8 sets O/H (1x both & 1x 1 arm)
Round 7
Snowboards - 3 set of 16 reps
Crossback slide lunges – one gliding device – 8x singles, 4x 3 pulses, 8x singles & 1x 15 pulses (1st side). 16x singles, 4x 3 pulses, 8x singles & 1x 15 pulses (2nd side)
Alternating rear lunges & lateral arcs overhead – two 8# Dbs - 8 reps, 6 reps & 4 reps
One arm row - Cathe uses one 15# Db & one 5# Db in one hand (I used 1x 20) – 16 reps each side
Push-ups – mat - 12 reps, 10 reps & 8 reps
The workout ends with a 3 minute cool down and stretch. I added a few extra stretches at
the end to stretch out the upper body a little more.
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