SEDEF Cheah Lat – 2Aug2017


Running before the physical training seems to be popular among the SEDEF member. Seen Courtney, Yap and Hooi Chee arrived early for a few spin at the oval.  I’d run a 5km at the oval before the HIIT training of SEDEF.

Tried to do interval on the oval.  Walked/slowed down on the shadowed portion, and picked up speed at the bright spot.  As the shadow was cast over on the grandstand of the stadium.  Did a warm up by going up the stairs once.  It wasn’t easy to do intervals in a warm weather.

Cheah Lat was the menu of the day.  The arrival of the strong breeze later had made the workout pleasurable today.


Cheah Lat round consists of the following exercises (30 seconds for each 16 exercises, with 20 seconds interval rest): x 3 rounds

  1. Jumping Jack
  2. Mountain Climber
  3. 90° Jumping Squat
  4. Push up
  5. Walking Lunge
  6. Burpee
  7. Ice Skater
  8. Bicycle
  9. High Knees
  10. Sit Up
  11. Twist Jump
  12. Pike Push Up
  13. Sumo Squat
  14. Tit and Tàt
  15. In and Out
  16. Toes Touch



Somehow, today’s exercise is less strenuous.  I’m still wondering why? 🙂


You can read the previous Cheah Lat’s workout here(


Words from SEDEF

Steady state cardio e.g. running or swimming is great for improving overall health. But when it comes to fat burning, studies show that High Intensity Interval Training (HIIT) is the most preferred form of exercise. It consumes little time but pushes the limits of our body.


See you at the next SEDEF’s workout.




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