HIIT Workout & Pole Dance Training

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I want to share with you one of the high intensity cardio sessions I do here at the studio when I have a short window of time available to get an effective workout done.

Like all good HIIT workouts, this session is a killer when done at full intensity – a great whole body workout.

You can experiment with different exercises using the format in the video. Perform each exercise for 30 seconds before moving-on to the next, with no rest. Once you have done all four exercises for 30 seconds each you can then take 1 minute recovery.

You should build-up to being able to do this 4 times though in total… but feel free to start with fewer sets 🙂

The exercises I’ve chosen for this video:

  • Burpees
  • High Knees
  • Squats Jumps
  • Mountain Climbers

When choosing exercises for your HIIT session, try to lead with mostly big, dynamic, whole-body movements like Burpees, which will get you using as many of the major muscle groups as possible, and make your workout more effective.

That’s not to say that less dynamic exercises like plank variations aren’t great, just try to leave them for when you’re already little fatigues from the first couple of more dynamic exercises.

Let me know how you get on!

What’s your favourite HIIT session look like?

Category: Training
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About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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One Comment to “HIIT Workout & Pole Dance Training”

  1. Amanda says:

    Hey, Holly–

    Thanks for posting these. As an older poler, my big challenge is finding HIIT exercises that won’t hurt my knees. These are all painful (and not in a “no pain, no gain” kind of way). 😄 Burpees and squat jumps are especially tough. Any ideas for more knee-friendly intervals? Thanks!

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