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Bootcamp Ideas HIIT: The TRAPP

August 11, 2021
3 minute read

Today we are sharing with you one of our favourite workouts, the Bootcamp Ideas HIIT: The TRAPP

I think all trainers can relate to how challenging it can become at times to continuously create new class formats day after day, so we really hope that you guys love this one as much as we do!

This workout is named after and was designed by Jono’s fave university lecturer, Dr Gail Trapp. 

Jono’s favourite because he has said that she is the only teacher than passed him ;)……but in all seriousness, the science behind the TRAPP is pretty incredible in regards to results and will be quite different to what a lot of clients are used to.

The way the TRAPP works is by performing a super high intensity exercise for a 12 second interval, followed by 8 seconds of a low intensity exercise. (12:8)

Initially you may think, well that’s not long enough to really do anything, but believe me, when done right, you will be pleasantly surprised by just how much of a kicker it is!

To read more about the TRAPP  study click here.

Below are the exercises and equipment we have used, feel free to use ours or your own depending on your equipment and method of delivery. 

12 seconds is not long! So remember to prescribe really high intensity exercises for the 12 second interval to ensure they get the maximum result and benefit. 

In the 8 second low intensity interval, have your whole class regardless of which station they are on, perform the following floor exercises (or your own) together. We have chosen floor exercises to keep the intensity of the workout high and really functional, 8 seconds will only really allow for enough time for your people to get down and then pretty much straight back up again!

When explaining how the session is going to run and demonstrating the exercises to your crew prior to commencing, just demonstrate the high intensity exercises and the work times, and let them know that you will call out a different floor exercise they will be performing at each station together in their low intensity interval just before they are about to do it, saving you time a the start of class.


Divide your participants between 6 stations. 

Station 1 – TRX, Station 2 – Agility ladder, Station 3 – Bodyweight, Station 4 – Battlerope, Station 5 – Skipping rope and Station 6 – Kettlebell.









Round 1 – PLANK

Round 2 -SIDE PLANK (L)

Round 3 – SIDE PLANK ®

Round 4 – BRIDGE

Round 5 – PUSHUPS

Round 6 – HOVER TAPS

We would love to hear your feedback! Let us know if you give it a go!

EMOM Workout Finisher #3: 10min Kettlebell Burpee EMOM


Kettlebell Swings



Minute 1: 10 Kettlebell Swings

Minute 2: 3 Burpees

Minute 3: 15 Kettlebell Swings

Minute 4: 6 Burpees

Minute 5: 20 Kettlebell Swings

Minute 6: 9 Burpees

Minute 7: 25 Kettlebell Swings

Minute 8: 12 Burpees

Minute 9: 30 Kettlebell Swings

Minute 10: 15 Burpees

EMOM Workout Finisher #4: 5min Kettlebell EMOM


Kettlebell Swings

Kettlebell Squats


Minute 1: 20 Kettlebell Swings + 20 Kettlebell Squats

Minute 2: 20 Kettlebell Swings + 20 Kettlebell Squats

Minute 3: 20 Kettlebell Swings + 20 Kettlebell Squats

Minute 4: 20 Kettlebell Swings + 20 Kettlebell Squats

Minute 5: 20 Kettlebell Swings + 20 Kettlebell Squats

EMOM Workout Finisher #5: 5min Medball EMOM


Medball Slams

Medball Squats


Minute 1: 10 Medball Slams + 10 Medball Squats

Minute 2: 10 Medball Slams + 10 Medball Squats

Minute 3: 10 Medball Slams + 10 Medball Squats

Minute 4: 10 Medball Slams + 10 Medball Squats

Minute 5: 10 Medball Slams + 10 Medball Squats

Give these a go and let me know what you think 🙂

Thank you for checking out  Fitness Education Online Blog!

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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