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Daniella Lloyd's 100 rep HIIT workout at home for artistic swimmers

Think you’re staying on top of your fitness with regular workouts away from the pool? Try this 100-rep HIIT workout at home to find out for sure!

It’s no secret that artistic swimming is aerobically one of the most demanding sports you can do.

No suprise then that British team captain and City of Bristol swimmer Daniella Lloyd’s HIIT workout is not for the faint-hearted!

What is a HIIT workout?

HIIT stands for high-intensity interval training. A HIIT workout involves work periods ranging from 30 seconds to three minutes where you work at 80-100 per cent of your maximum heart rate, with short recovery periods in between.

Click play on the video below to watch Daniella talk through each exercise, then have a go yourself. You’ll need a skipping rope, and a yoga mat if you are on a hard floor.

You can see Daniella’s recommended number of reps and sets below, but if you’re not sure, start with fewer reps, then gradually build up.

Typically, HIIT sessions should last no longer than 20 minutes – it’s high intensity, so don’t push too hard for too long.

Daniella Lloyd’s HIIT workout at home

  • Chest to floor burpees x10
  • Jumping squats x10
  • Squats x10
  • Roll pike to stand x5
  • Skips x65

Repeat the set six times, pausing for 30 seconds rest in between each set.

Read some tips for each exercise of this HIIT workout below.

Chest to floor burpees

  • Keep your core engaged throughout
  • Control the movement down to the floor
  • Engage the shoulder blades before pushing off the floor

If you aren’t confident with the exercise, make sure you start off slow and build up.

Tip to make it easier: Try going to plank instead of all the way down to the floor, or taking out the jump at the top or have a longer rest between each burpee.

Tip to make it harder: Jump out to plank, hold plank for six counts, one push up, jump up or try having less rest between each burpee.

Jumping squats

As you squat down, remember to:

  • Keep your head up,
  • Keep your body as vertical as you can,
  • Squeeze your glutes,
  • Put weight through your heels.

As you jump, remember to:

  • Push off of the balls of your feet
  • Extend your knees
  • Push your hips through

Tip to make it easier: Try doing four normal squats and one jump.


  • Squeeze your glutes.
  • Put your weight through your heels.
  • Stand fast pushing your hips forwards.

Roll pike to stand

  • Ensure your back is rounded as you roll back.
  • When you reach the deep squat position ensure your feet are hip width apart.
  • Engage your core to stand strong.

If you want to make it even harder, try adding in a double leg lower before rolling to stand.


  • Keep your core engaged and try to have good posture for the duration.
  • If you feel confident try skipping faster or running (one foot at a time) as you skip.