We love putting #TalkingPoint presenter and dad-jokes machine Steven Chia through challenges. For this digital exclusive episode, Steven tries out 5 high intensity workouts over two weeks: Boxing conditioning, HIIT, spin, CrossFit, and a Spartan training session.

What are the different fitness goals among these 5 workouts? Which one gave Steven the biggest burn?

Typically, Steven works out once or twice a week, at the gym or playing squash or tennis. It’s the first time he’s switching up his routine so intensively (other than in his National Service days). With more folks turning to high intensity exercise, what should they know before they go? What are some common injuries and how can you avoid them? How to get the max out of each workout? How many days should you rest in between workouts?

Five fitness instructors and Dr Tan Chin Yik, of Singapore Sports and Orthopaedic Clinic at Gleneagles Medical Centre, share their tips.

00:00 Tips from a sports medicine doctor
02:18 Spin at GroundZero
04:24 HIIT with a cardio focus at F45 (Boat Quay outlet)
06:22 Boxing conditioning at Legends Fight Sport
08:41 CrossFit at Crossfit Urban Edge
10:40 Spartan Bootcamp at Ministry of Fitness
12:42 Recovery and rest day tips

Steven’s previous challenges include eating fried chicken for two weeks (https://youtu.be/E6AmanX1bgM), drinking bubble tea for a month (https://youtu.be/piqrRdgppPo), and intermittent fasting (https://youtu.be/QNJ3fJT2qY8).

What else do you want him to try? Drop us a comment with your suggestions.

Breakdown of each workout Steven attended:

Spin (Ride at GroundZero)
45-minute workout guided by a 10-song playlist:
- Introduction and warm up.
- Jogs, jumps and climbs segment.
- 1-track worth of hand weights.
- Sprints finisher.

HIIT (Varsity at F45, Boat Quay)
45-minute workout:
- 3-5 mins of warm up.
- Round 1: 3 sets at each station - 20 secs of work, 10 secs rest.
- Round 2: 1 set at each station - 40 secs of work, 20 secs rest.
- Round 3: 1 set at each station - 60 secs of work, 30 secs rest.
- 3-5 mins cool down.

Boxing and conditioning (TCW BoxFit at Legends Fight Sport, Clarke Quay)
60-minute workout:
- 5-10 mins warm up.
- 2 x 3-min sets of shadow boxing with hand weights, 30-sec rest between sets.
- 10 stations (boxing skills and strength/conditioning specific to boxing) of 3 mins each, 30 secs of rest between stations.
- 5-10 mins cool down.

CrossFit (Urban WOD at Crossfit Urban Edge)
60-minute workout including breaks:
- 10 mins warm up.
- 20 mins skill or strength session (Eg Olympic lifting, thrusters)
- 18 mins of Workout of the Day (WOD)
- 5 mins cool down.

Spartan training (Spartan Bootcamp at Ministry of Fitness)
45-minute workout:
- 10 mins warm up and demonstration of workout that includes obstacle training like 16ft rope climb, monkey bars and Olympus wall.
- 30-min workout incorporating weights and obstacle training.
- 5 mins cool down.

WATCH: More behind-the-scenes and post-episode commentary on #TalkingPointExtra:
Why Does Spicy Food Make Us Cry? Which Drink Is The Best ‘Antidote’?: https://youtu.be/08PCy4zcOLo
Fried Chicken Mukbang Taste Test by Steven & Kids + Tips To Make It More Crispy: https://youtu.be/G9-Tljse0ow
Intermittent Fasting Made My Dad Cranky: Lucy & Steven Chia Spill The Beans: https://youtu.be/_y5uitM0AxU​

ALSO WATCH:
F45 & Zumba: How They Created A Fitness Frenzy: https://youtu.be/wgaNDBTPRVs
'Cooling' Sports Products That Don't Work In Singapore's Weather: https://youtu.be/oBwb9xMnOd0
Why do some people never get fat?: https://youtu.be/kNjdcqMaJMI

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