Jono also shared and example of a HIIT circuit Rebel has done during her training. Complete give rounds of this and you'll be sweating.
Rebel Wilson's HIIT Circuit
Assault Bike: as fast as possible till you reach 10 calories.
"The assault bike is a perfect tool for metabolic conditioning and provides safe movement without impact," Jono says.
TRX Squats: 20 repetitions while focusing on loading through the heels to engage hamstring and glute activation.
"I use the TRX as it focuses on using body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability," he explains.
Want to nail the move with proper technique?
"Drop down into the squat position, making sure that your arms and back are straight, your knees form a 90-degree bend, and the pressure of your body weight is in your heels rather than your toes."
Standing Bandit Trunk Rotation: 12 each side.
Jono says this is one of his favourite exercises as a coach.
"Twisting your torso against the resistance of an elastic band will challenge those abdominals and the fun part is I get to hold the resistance to create some burn through those rotations," he says. "Hands held at your sternum, back straight. Extend your arms out in front of you. With power, rotate your torso to the right. Return to the starting position. Your arms should not pass your midline."
Dead Bugs With Med Ball: 10 each side
This exercise is "effective, safe and a great way to strengthen and stabilise your core, spine, and back muscles," Jono says. "Extend the opposite arm and leg press into the physio ball with the non working arm and leg to stabilise the ball. Return back to the starting position and repeat on the opposite side."
Battle Ropes Slams: 30 seconds set "to finish the round on a high."
Jono says this move is the "perfect way to build more power and work that core."
For proper technique, plant "both feet flat on the floor as you move the ends in an arc above your head, lifting them straight up and slamming them down as hard as possible."