A beginner's guide to ZUU

It's okay if you don't understand the question. Despite being around for 11 years, ZUU training is only just starting to leapfrog into the global wellness market. In this case, literally.

ZUU refers to a particular flavour of High Intensity Interval Training (HIIT), designed by Australian fitness guru, Nathan Helberg. It's built around so-called primal animal moves: the hopping motion of a frog, the all-fours scrambling of a bear, the squat power stance of a gorilla.

The idea is to repeat several sets of 'animal moves' during an intense, 30-minute session, burning maximum fat and toning lean muscle. The animal noises? 100% optional.

ZUU was actually designed for armed forces and front-line troops, because it works on bodyweight resistance. You can basically ZUU anywhere. You don't need fancy gym equipment or even free-weights to get started.

Over the last decade, ZUU gradually transitioned from a niche military exercise regime into a global fitness craze (following the basic Zumba-slash-F45 hype mould). It's now in 68 countries across three continents, with 250 certified 'ZUU Partners' worldwide.

ZUU is all about low-impact bodyweight training. It can be done solo or in groups (ZUU also offers online training modules, if you want to workout remotely). Like other HIIT disciplines, each ZUU class is divided into sections of various exercises, with each section being repeated multiple times until you cry.

The animal-style exercises follow seven broad categories of human movement: push, pull, squat, lunge, bend, twist, locomotion. Each one has a zoological-type name, like Frog Squat or Donkey Kick. You might feel a bit silly, hopping around your gym, but that's all part of the ZUU experience. It's designed to be fun.

ZUU is a high-intensity workout, and like any serious training, it's not without risks. Trainers are pretty up-front about post-workout muscle soreness, which you'll most likely feel for a few days.

Over time, the idea is that ZUU can help build fitness, improve flexibility and mobility, and obviously burn fat. Some even believe it can "turn back the clock" and fight the ageing process. "As we age we lose flexibility, mobility, functional strength, cardiovascular fitness and muscle mass. The unique movements we use in ZUU challenge all of these aspects," trainer Matt Henderson told Stuff.

As with any workout, make sure you move within your limits, and chat to your GP if you're worried about your heart, back or other adverse health effects.

If you've done an F45 or CrossFit class, some fundamental ZUU movements will be familiar. 'Body drops' are essentially burpees, and ZUU classes often include regular press-ups and basic cardio manoeuvres, like rapidly running backwards and forwards.

Helberg has added his own special 'wildlife' exercises too, and if you'd like to incorporate some free weights into your ZUU routine, you can check out Iron ZUU: a ZUU variant that includes 50/50 weight and functional training.

There are more than 250 ZUU partners around the world, and you can visit worldZUU.com to stay up-to-date with everything that's happening in the ZUU kingdom.