It’s always good to have some new ideas to encourage physical activity, which is exactly where this week’s FitFans can help.

FitFans is a Leicester Tigers initiative designed to get supporters of all ages active and healthy, organised in 10-week blocks and available online wherever you are.

If you are starting to exhaust exercise ideas, or looking for some creative ways to try something different, we’re got it covered in our weekly sessions.

You can follow the programme on your own, with a training partner or even form an online ‘virtual’ group using Zoom or similar to motivate and support each other.

If you want to start afresh, the first 10-week block of FitFans sessions is still available, featuring exercise and nutritional advice. Click here for the links.

This week we are looking at a Dice HIIT Session put together by a group of Tigers’ ACE students at Brooksby Melton College.

How it works

• You will require a 6-sided dice (or use 6 playing cards numbered Ace-6).
• Pick 6 exercises of your choice. One to represent each side of the dice.
• Stopwatch/Timer

Dice HIIT (High Intensity Interval Training) Session

Here’s an example:

Perform ‘x’ number of rounds of exercise (we did 12) or set a specific amount of time you’re your session using 30 seconds of exercise, 30 seconds of rest for each.

The roll of the dice determines which exercise to complete:

1 Press-ups

2 Burpees

3 Plank

4 Squats

5 Lunges

6 Sit-ups

It’s your workout so feel free to change the exercise-rest ratio, the exercises or the number of rounds you complete.

Then try this as a Finisher:

Using your 6 exercises, complete them in order (1-6), rolling the dice each time to determine the number of sets.

For example, for Press-ups, I pick 15 reps and roll a 3 so have to complete 3x15 Press-ups; then choose 15 Burpees followed by rolling a 2 so 2x15 Burpees; and so on.

If you’ve enjoyed your session, share it with others using the #FitFans hashtag on social media.