Heard the fuss about high-intensity functional training and want to give it a go? Here are some top moves to master…

If more strength, better mobility and great muscular endurance are on your workout wish list this year, let us introduce you to high-intensity functional training (HIFT). Blending the modalities of high-intensity interval training (aka HIIT, or short bouts of intense movements teamed with brief rest periods) and functional exercises (those that mimic natural moves such as squats or lunges), high-intensity functional training has come to the fore as an incredibly popular workout method. And it’s no surprise, given that the prestigious American College of Sports Medicine ranks both HIIT (number 6) and functional fitness (number 9) in its list of top 10 fitness trends for 2025.

Here’s why it could be a gamechanger for your workout routine: high-intensity functional training goes beyond building muscle and burning fat, it enhances your ability to move athletically by improving co-ordination, balance and overall functionality. This type of workout pushes you to tap into movements that mimic your day-to-day actions, ensuring that you’re training to move better in everyday life.

Enter this high-intensity functional training workout from Village Gym’s personal trainer Sian Hartley, which focuses on building strength, agility and endurance. Repetitions should be performed explosively, with as minimal rest between each exercise as possible. Complete the repetitions for each exercise then move to the next, perform 3-4 rounds with a short break in between.

Sian Hartley is a personal trainer at Village Gym Watford and has over seven years’ experience specialising in HIIT workouts and group-exercise class instruction

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Kettlebell swings

This high-intensity, low-impact exercise will work the muscles of your lower and upper body, with a focus on your quads, glutes and shoulders, as well as your midsection, for improved cardiovascular fitness, power and strength.

  • Start with your feet slightly wider than shoulder-width apart, holding a kettlebell, with your palms facing your body, in front of your hips.
  • Keep your core tight, hinge forward from your hips, keeping your back straight, and swing the kettlebell between your legs.
  • Drive your hips forward and squeeze your glutes in an explosive movement and swing the kettlebell up to chest height, keeping your arms straight.
  • Repeat for 20 reps.

Plyo Box Step-Ups

This high-intensity functional training exercise works your quads, hamstrings and glutes, while improving your balance.

  • Holding your choice of weight, stand with a dumbbell in each hand with your arms by your sides. Stand in front of a plyo box.
  • Step up with your left foot, keeping your back straight. Bring your right foot to meet your left on the step.
  • Step back down with your right foot, the left follows.
  • Repeat for 10 reps per leg.

Functional fitness HIIT workout to try at home

Press-ups

Not only is this move great for building upper body strength, it helps improve core stability and posture. Try on a plyo box, or perform on the ground for a progression.

  • Place your hands slightly wider than shoulder-width apart either on the ground or on a plyo box (pictured), with your feet extended behind you.
  • Lower your chest towards the floor or box to elbow level, keeping your body straight. Ensure your elbows are tucked, pointing backwards towards your hips.
  • Push through your palms and return to the starting position.
  • Repeat for 15 reps.

Medicine ball slams

This explosive high-intensity functional training move targets multiple muscle groups, improving your overall athletic performance (not to mention giving you an outlet to blow off some steam!).

  • Stand with your feet shoulder-width apart, holding a medicine ball overhead with both hands.
  • While engaging your core, powerfully slam the ball onto the ground in front of you.
  • Collect the ball on its rebound and repeat for 12 reps.

Skaters

This final move improves power, agility and speed, improving strength and endurance.

  • Stand in a semi-squat position with your weight on your left leg.
  • Push off your left leg to jump to the right, landing on your right leg.
  • Immediately jump back to the left, landing on your left leg.
  • Repeat for 10 reps per leg