Workout.
Anytime.
Anywhere.

Choose from our on demand HIIT programs available in 26-18-15-12-9 minute workouts. Each session is based on a series of Activation, Workout and Cool Down exercises with generic and sport specific exercises where no two exercises are the same in each session and no session is the same to your previous session.

All Workout exercises are based on the HIIT (High Intensity Interval Training) principles where you exercise for 40 seconds and rest for 20 seconds.

Workout To The Sport of Your Choice. Regardless of Your Skill or Fitness Level. By Yourself or with Anyone.
Anywhere. Anytime.

On Demand Workouts.

Keep it Fresh. With 9 sports to choose from, you’ll never get bored moving to Sportscise.
We get it. Life gets in the way sometimes. Choose the duration of your workout to fit in with your schedule and fitness level. From as little as a 9 minute to 26 minute workout, you’ll always make the time.
Workout when you want, where you want and by yourself or with a partner. With our on demand videos, you will always be able to move to your sport.

No Session Is The Same To Your Previous Session.

Every unique session combines the movement of your sport with the transformative power of HIIT. We combine the inspiration of your sport with music, exercise and your own sports commentator with crowd and whistle-buzzer-siren sound effects motivating you throughout your session.

No Two Exercises Are The Same.

In Every
Session.

- Sportscise MAX - HIIT 26 minute
- Soccercise
Soccer 1 - HIIT 26 minute
This 26-minute HIIT session based on “Soccer-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise EXPRESS - HIIT 18 minute
- Soccercise
Soccer 1 - HIIT 18 minute
This 18-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise SHORT - HIIT 15 minute
Soccer 1 - HIIT 15 minute
This 15-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 9 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise QUICK - HIIT 12 minute
Soccer 1 - HIIT 12 minute
This 12-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise MINI - HIIT 9 minute
Soccer 1 - HIIT 9 minute
This 9-minute HIIT session based on “Soccer-Based Movements” includes:
- 4 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 15s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Soccercise
Soccer 2 - HIIT 26 minute
This 26-minute HIIT session based on “Soccer-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise EXPRESS - HIIT 18 minute
- Soccercise
Soccer 2 - HIIT 18 minute
This 18-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise SHORT - HIIT 15 minute
Soccer 2 - HIIT 15 minute
This 15-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 9 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise QUICK - HIIT 12 minute
Soccer 2 - HIIT 12 minute
This 12-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Soccercise
- Sportscise MINI - HIIT 9 minute
Soccer 2 - HIIT 9 minute
This 9-minute HIIT session based on “Soccer-Based Movements” includes:
- 4 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 15s Cool Down Exercises
Soccer Partner - HIIT 18 minute
This 18-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
Soccer FAMILY Partner - HIIT 18 minute
This 18-minute HIIT session based on “Soccer-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Netballcise
Netball 1 - HIIT 26 minute
This 26-minute HIIT session based on “Netball-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Netballcise
Netball 2 - HIIT 26 minute
This 26-minute HIIT session based on “Netball-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
Netball Partner - HIIT 18 minute
This 18-minute HIIT session based on “Netball-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
Netball FAMILY Partner - HIIT 12 minute
This 12-minute HIIT session based on “Netball-Based Movements” includes:
- 8 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Footycise
Footy 1 - HIIT 26 minute
This 26-minute HIIT session based on “Aussie Rules Footy-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Footycise
Footy 2 - HIIT 26 minute
This 26-minute HIIT session based on “Aussie Rules Footy-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
AFL Footy Partner - HIIT 18 minute
This 18-minute HIIT session based on “Aussie Rules Footy-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
AFL FAMILY Footy Partner - HIIT 18 minute
This 18-minute HIIT session based on “Aussie Rules Footy-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Basketballcise
Basketball 1 - HIIT 26 minute
This 26-minute HIIT session based on “Basketball-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Basketballcise
Basketball 2 - HIIT 26 minute
This 26-minute HIIT session based on “Basketball-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
Basketball Partner - HIIT 18 minute
This 18-minute HIIT session based on “Basketball-Based Movements” includes:
- 8 x 30s Activation Exercises
- 12 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
Basketball FAMILY Partner - HIIT 12 minute
This 12-minute HIIT session based on “Basketball-Based Movements” includes:
- 8 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 30s Cool Down Exercises
Basketball FAMILY Partner - HIIT 9 minute
This 9-minute HIIT session based on “Basketball-Based Movements” includes:
- 4 x 30s Activation Exercises
- 6 x 60s Workout Exercises (40s exercise plus 20s rest)
- 4 x 15s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Tenniscise
Tennis - HIIT 26 minute
This 26-minute HIIT session based on “Tennis-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Cricketcise
Cricket - HIIT 26 minute
This 26-minute HIIT session based on “Cricket-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Gridironcise
Gridiron - HIIT 26 minute
This 26-minute HIIT session based on “Gridiron-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Baseballcise
Baseball - HIIT 26 minute
This 26-minute HIIT session based on “Baseball-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises
- Sportscise MAX - HIIT 26 minute
- Rugbycise
Rugby - HIIT 26 minute
This 26-minute HIIT session based on “Rugby-Based Movements” includes:
- 10 x 30s Activation Exercises
- 18 x 60s Workout Exercises (40s exercise plus 20s rest)
- 6 x 30s Cool Down Exercises

The Inspirational Combination

of Sport, Exercise, Music

and Motivational Commentary.

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Content in this website is provided for information purposes only. It is not intended to replace advice from a doctor, qualified practitioner or other registered health professional about choices pertaining to your health. All users are urged to seek their own advice from a registered health care professional for answers to their questions about their own health and physical recommendations and if this program content is suitable for their own personal situation.

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