November 12, 2021

HIIT Challenge, Week 1

We are so proud of you for deciding to take on our final challenge for 2021!

This challenge is all about YOU and doing something for YOUR body and YOUR mind as we enter one of the busiest but best times of the year.

Brooke & the KIC Squad are here to support you every step of the way. Get ready for a sweaty but seriously fun 5 weeks. We know you’re going to feel incredible and relish in that post workout glow.

So, let’s HIIT it!



Monday: HIIT the Ground Running

Brooke guides you through a 20 minute equipment free cardio session. 4 rounds, 45 seconds on 15 rest. Smash out a series of butt kicks, frog squats, burpees, lateral lunges, skaters, squat jumps, side shuffles and more. On your marks, get set, sweat!


Wednesday: Cheeky Glutes

Smash out 20 minutes of lower body domination. 2 rounds each with 8 HIIT exercises. 40 seconds on, 20 seconds off. PLUS a cheeky glute challenge to finish. This is the workout we’ll be smashing out together over Zoom at the KIC Party, RSVP by clicking the link below. Hope to see you there!

Friday: Fab Abs

Full body HIIT session with a focus on your core. 2 x rounds with 4 exercises. Get ready for high knees, sprawls, crunches, squats and more to really feel that burn!




Breakfast: Tiramisu Overnight Oats

Because who said you can’t have dessert for breakfast?! These overnight oats are so creamy and give you a cheeky caffeine boost too. It’s a win-win breakfast in our opinion.


Lunch: Pasta Salad

Salad is made even yummier with Pasta. We love that you can whip this up at the start of the week and keep a big tub in the fridge and serve with the dressing as you need.


Dinner: Chicken Sesame Stir Fry

Time to grab that wok and get frying! We love the rainbow of colours in this simple teriyaki style stir-fry all thanks to the mix of veggies.


Snack: Spinach & Feta Muffins

Muffins don’t always have to be sweet and we know you’ll LOVE this savoury combo. We love the saltiness from the feta and how well the spinach balances this out. This is the perfect afternoon ‘pick-me-up’.

Tiramisu Overnight Oats
Pasta Salad
Chicken Sesame Stir Fry
Spinach & Feta Muffins