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A Doctor Who inspired HIIT workout

This post was originally written for and posted on the Geeked Out Fitness blog.

How are you feeling post-Doctor-Who-Christmas-special? Sad? Excited?

Ready for a workout?

I don’t want to scare you too much so I’m going to keep it simple(ish) and throw a short (but hard) workout at you inspired by my personal favorite geekery. Although I look forward to the Christmas episode every year, this year was particularly heartbreaking/exciting as we ushered out the latest Doctor and made room for the new. Adieu Matt Smith and your perfect hair, and welcome Peter Capaldi and your new kidneys.

Using the TARDIS herself for inspiration, you are going to run through a High Intensity Interval Training (HIIT) workout. I’m a huge fan of HIIT because you work smarter. Instead of hours at the gym, your workout intensity gets raised and the length of time shortened. It’s a great way to get your metabolism pumped as you work in strength training with your cardio training, increasing your strength and stamina at the same time.

For this workout you will use an interval timer, starting with 15 seconds of rest, moving on to 45 seconds of work (the exercise). I recommend the Gymboss timer but there are also tons of free websites and free apps that you can find with a simple Google search (here’s one).  When your first 15/45 split is up, you move on to the next exercise, and so on and so forth until you have gone through each exercise twice.

Did you get that? One exercise for each letter of the TARDIS. Twice through. Hey, that’s 12 minutes! In honor of our 12 doctors!

Except – hey, remember in the 50th anniversary special when the High Council of Gallifrey is watching all of the Doctors come to save the day and they yell “All 12 of them – No all 13 of them!” ? Yea, so on that note, do a bonus round of the exercise listed (15 off, 45 on).

Oh and actually, I’m pretty sure – if I’m understanding correctly – that in the Christmas special Moffat just blew our minds and explained that with 10’s partial regeneration being a full regeneration and oh – yea that War Doctor guy – Capaldi is actually the 14th Doctor. So let’s throw a second bonus round on at the end too.

Total workout time? 14 minutes. Total Doctors? 14… maybe… I think…


All exercises can be done with or without weight so feel free to manipulate as needed for your own fitness level. If you don’t have access to a gym, get creative. Use soup cans as weights and coffee tables as weight benches. Think outside of the box! If you are a beginner, please listen to your body and pace yourself if need be. If you need to take a second to catch your breath during your 45 seconds of work, do so. If you need to do one round and work your way up to two, do that. Remember to focus on proper form, not speed.

If you aren’t sure what each of the exercises is, check out the links below for explanations.

Tuck JumpAlternating Renagade RowReverse HypersDouble Jumping JackIncline Pushup , Sumo Squat

As always, if you have any questions tweet me @thesabrinajess. Or if you just want to talk about Doctor Who too because, well, I could talk about this show until I run out of air.


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