Emily is back with a full-body HIIT session that blends cardio bursts with strength work for the perfect mix of power and control. With 35 seconds on, 10 seconds off, and three rounds to work through, you’ll build endurance while giving your muscles time to activate and fire up. This workout is designed for for all levels, so you can pace yourself or push hard depending on how you’re feeling.
Em moves through this class with a single 5kg weight, but if you don’t have a heavy enough option, you can grab two lighter hand weights instead. The strength-focused intervals give your heart rate a chance to settle between the high-energy moves, keeping things challenging without feeling nonstop. Use the 1.5-minute breaks between rounds to reset, hydrate, and get ready to go again. Bring a towel, fill up your bottle, and let’s get into it!
Props: 5kg hand weight (or two lighter weights)
