This is a great workout that you can do either at a local Gym, or at home with a bench and a pair of dumbbells. The routine consists of a HIIT warm up and a resistance section and can comfortably be completed in 30 minutes.
Be sure to work at your own pace, takes breaks when you need to and stay hydrated. Remember to discontinue any exercise that causes you serious discomfort.
HIIT Warm up
| Exercise | Sets | Duration |
| Jog on the spot | 2 | 45 Seconds |
| Power Jacks | 2 | 45 Seconds |
| Standing mountain climbers | 2 | 45 Seconds |
| Ski Jumps | 2 | 45 Seconds |
| Knee to elbow planks | 2 | 45 Seconds |
Resistance
| Exercise | Sets | Duration |
| Calf raise squats | 3 | 45 Seconds |
| Dumbbell dead lifts | 3 | 45 Seconds |
| Flat bench press | 3 | 45 Seconds |
| Bench dips | 3 | 45 Seconds |
The Bipy Fit Training Studio
Bipy Fit 