25:10 HIIT Session

Battle Ropes

High intensity interval training (HIIT) is a very popular method of training to help you burn more calories and boost your metabolism in a short period of time. We feel it is the perfect way to end a session lifting weights when looking to reduce the body fat or improve your health and fitness.

Perform each exercise in the circuit for 25 seconds followed by only a 10 second rest before moving onto the next exercise. Once you have completed all 4 exercises in the circuit you will repeat the circuit again with only 10 seconds rest between each 1.

Aim to complete 3-6 rounds of this circuit with as high an intensity as you can manage. Chase Perfection trainer Tim Chase completed 5 rounds and was completely exhausted.



Exercise 1) Prowler Push (25 seconds)

Prowler 1

10 second rest

Exercise 2) Double Hand Battle Ropes (25 seconds)

Battle Ropes

10 second rest

Exercise 3) Side Steps on Deck (25 seconds)

Side Steps

10 second rest

Exercise 4) Mountain Climbers (25 seconds)

Mountain Climbers

10 second rest & straight onto exercise 1 for your next round…


For more HIIT workout get a copy of our Cutting Plan:

Chase Perfection Cutting Plan


Don’t forget to follow us on our social media channels and let us know how you get on with the workout. We would love to hear how you found the workout….

Instagram: @chase.perfection

Twitter: @chaseperfection

Facebook: @chaseperfection1



– Tim Chase –