Dan Franklin’s 8 minute HIIT (High Intensity Interval Training) based on Ashes Cricket

Test cricket is the slowest game in the world. Just ask my wife, or any other member of my family for that matter.

Its the only game in the world that can take up to five working days and still not be finished.

If your team is doing poorly you can stand still in the field for 7 hours, 2 days in a row.

If your team is doing well you could sit around waiting to bat for the whole day, and never lay a foot on the field!

Cricket fans my age delight in memories of cricketing heroes like Mike Gatting, Mervin Hughes and Arjun Ranatunga who while highly skilled cricketers where hardly the models of athletisms or health that one now expects for a professional athlete. I suspect beer and/or pies were fairly heavily involved in their training regime.

So what can an exerciser learn from this apparently slothenly game?

Here I have taken six movements inspired from the game of cricket and put them together into a HIIT workout to give serious health benefits in a minimal of time.



Perform as many as you can of each exercise for 30 secs, resting for 10 seconds between exercises and completing the circuit twice.

Apps like Seconds by Runloop will do the timing for you for free.

Don’t forget to warm up and cool down before and after.

If you have not exercised for some time, taking it slowly at first until you build up confidence and fitness.


Catch Clarke in the deep (star jump)


Keep Swann out with the sweep (Lunges)


Get up after MJ bouncers (press-ups)



Avoid substitute fielder run outs (lounge room sprints)


Do the Warner (plank)


Keep wicket at the SCG (Squats)


Have fun and enjoy the cricket,

For more info or physiotherapy advice, follow me on Twitter at @DanFPhysio




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