5NEWS Fit: High Intensity Interval Training

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Physique specialist Brandon Morrison has a workout that's perfect for anyone in a time crunch.

"I thought we'd do something a little bit different, a HIIT type training. It's going to be fast. It's going to be furious. We're going to basically superset biceps, triceps and get some sort of cardio in," Morrison said.

HIIT stands for High Intensity Interval Training.

The first group of exercises included barbell curls, skull crushers and burpees.

The goal was to do as many reps as possible in 30 seconds with only 10 second breaks in between each set.

We did four sets of each exercise, then took a one minute break.

Then, it was on to the hammer curls, pushdowns and high knees.

Again, we did four sets of each exercises followed by a one minute break.

The last group of exercises consisted of spider curls, close grip bench and mountain climbers.

Morrison said this type of workout is perfect if you only have 20 or 30 minutes.

"You get a little bit of cardio in, stimulate some muscular growth, then you're off and done," he said.

For anyone who can't afford to buy weights or a gym membership, you can always try resistance bands.

Morrison said they won't allow you to build much muscle, but you can still get toned.