GRAB THE HIIT 52 CHOREOGRAPHY BUNDLE HERE
Join my next Retro Aerobics Masterclass 16th August in Nottingham Click here
Check out our Summer School Qualification special packages HERE
UPCOMING PILATES COURSES
Fitness Pilates Training Course 1st August READ MORE HERE
Check out the NEW Fitness Pilates Somatics workshop HERE
Learn all about the NEW Learning lab workshop here for advanced pilates instructors
Fitness Pilates Reformer certification 23rd July Online LEARN MORE
Join us at the 2025 Fitness Pilates Summit 20th September BOOK YOUR TICKETS
Join the next Level 3 Reformer Qualification 2nd October online HERE
Join the weekly free Fitness Pilates newsletter here
Join the FREE Choreographytogo Newsletter HERE
Join the FREE Weekly choreography newsletter here
Join the FREE Women’s Wellness Newsletter HERE
Monster Minutes
Summary of Exercises (HIIT 52 Workout Ideas)
Monster Minutes Format
Each block includes 3x 20 seconds of effort + 10 seconds rest. The block progresses from fast cardio, to strength, then to core or isometric.Block 1 – High Tempo Cardio
Shoulder Press (20s)
Upright Row (20s)
Front Raise (20s)
Focus: All shoulder work using heavy dumbbells
Block 2 – Slower BPM for Strength
Squats
Deadlifts
Lunges
Focus: Lower-body compound movements
Block 3 – Targeted Muscle Groups
Arms: Biceps, Triceps Extension, Hammer Curls
Glutes: 3 variations (not named explicitly)
Use slower beats to control form and build tension
Block 4 – Strength & Lower Body Mix
Deadlifts
Reverse Lunge
Squats
Alternating leg work and compound lifts
Final Block – Minute-Long Strength Challenge
Example: Chest and Back superset
One longer-duration strength effort to finish
20-20-20s Format: Allows focus on three exercises per block—ideal for hypertrophy or endurance
40s Recovery: Generous rest period supports heavier lifting or cardio recovery
BPM Variation: Enables smart programming: fast for cardio, slow for strength, static for isometrics
Aerobics choreography
Grape vine into diamond shape movement pattern with left and right corner travel
Walk forward → Lift → Lunge sequence with options for single or double repetitions
Repeat grape vine and diamond combo across room to enhance spatial coordination
First combo structure: grape vine, diamond step, walk up, lift, lunge, and repeat
Second combo: box step forward and back → cross over → march → single knee → repeaters
Variations include V-step, crossover walks, shuffle repeaters, and directional changes
Combine first and second combos for extended sequences
Third combo: quick chassé right and left → step behind → finish with single, single, double
Integration tip: use routines during warm-up or cooldown, adjustable for class flow
Three core aerobic combinations used, each with repeatable modules
Patterns designed for 8-count musical phrasing to sync with 145 BPM tempo
Movements combine lateral, forward, and rotational directions for spatial diversity
Inclusion of walk-ups, lunges, and repeaters increases intensity and leg engagement