FIFO Fitness

If you’re a fly-in, fly-out (FIFO) or shift worker who wants to keep in shape but find that your job’s non-standard hours are mucking up your workouts and eating patterns, MF has developed programs specifically for you. They’re short, intense and get the job done without you having to bugger about in the gym for hours.

By Ray Klerck


If you’re after the quickest way to shed fat, look no further. In this workout you’ll alternate between 20 seconds of all-out effort and 10 seconds of rest. Research in Medicine and Science in Sports and Exercise found that these intervals increase aerobic capacity (endurance) and anaerobic capacity (quick power). “As well as improving performance, they found it also destroyed body fat faster than a sushi chef’s knife,” says Dylan Willis, a strength coach at Fitline (, who designed the program. “The workout’s full-body movements with short recovery periods burn more calories per minute than any other training system. Plus, you’ll continue to burn more energy for up to 48 hours after.” This workout is ideal to do in the morning, to boost your ability to keep getting lean for the rest of the day. You’ll know you’re getting fitter when you can do more reps in less time.

What to do: Do all the exercises in the workout one after another without rest. Repeat twice, then rest for 1 minute. This is one set and should take you 5 minutes.

Do a total of 4 sets. Tally your reps and measure them against the chart on this page. Do the workout 2-3 times a week, taking a rest day between each workout.

Duration: 20mins

Exercise Duration
A1 BurpeesREST 20 seconds10 seconds
A2 PlankREST 20 seconds10 seconds
A3 Medicine-ball slamsREST 20 seconds10 seconds
A4 Mountain climbersREST 20 seconds10 seconds