Turn Up The HIIT With This Intense Partner Workout

Want to maximise your fitness goals? Enlist the help of your significant other. It’ll bring you closer to them, and to the body you’ve always wanted.


Megan Flemmit |

Valentine’s Day is edging closer. And while you may have the dinner all sorted, that doesn’t mean your bonding experience has to stop there. Do this fun HIIT workout the next day to take your bond and your fitness goals to the next level.

A study by Indiana University Bloomington showed that couples who trained together were more likely to stick to their exercise routines than those who exercised independently. If your goal is to lose weight we’ve got you covered.

Related: The 10 Best Gym Gear Gifts For That Special Training Partner In Your Life

Personal trainer, Lindelani Mqwa and his girlfriend, stuntwoman Lana Katz, designed this HIIT workout to help you make the most of your down time with your SO. The pair met on the TV show The Longest Date and have been growing from strength to strength ever since.

Turn Up The HIIT

This full-body high-intensity interval workout is perfect for couples looking to torch kilos. Do this workout three days a week for the best results. Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

Watch the video of the HIIT workout below and then scroll down for more detailed descriptions. 

1. Skipping and Inchworm

Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank. Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

Make it harder: Your partner adds a push-up before walking their hands back to their feet and standing upright.

Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

Related: Burn Fat And Build Muscle With This Fun Partner Workout

2. Knee-Raises

Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

3. Skipping and Inchworm

Repeat exercise one, but this time you perform the inchworm while your partner skips.

4. Reverse Lunge and Squat

Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to a standing, grab both hands and then squat. Return to standing.

Make it harder: Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

Related: 9 Couples That Will Inspire And Motivate You

5. Plank and Jump Over

Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

6. Partner Leg Raises

Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat.

7. Plank and High Knees

As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway.

Related: Here’s What You Should Eat Before And After A Workout

8. Partner Roll-Ups

Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat.

Make it harder: As you roll forward, stand up and clap hands. Sit down and begin again. Try to keep the movement fluid and continuous.

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