Last Updated on April 13, 2022
High Intensity Interval Training (HIIT) workouts are one of the most effective workouts to burn fat, improve cardiovascular and muscular endurance, increase metabolism, build lean muscle, PLUS can be accomplished in a short period of time with no equipment needed! (…meaning you can do this ANYWHERE!).
How does HIIT work? HIIT works by bringing your heart rate up for a short period of time, typically done through a cardio exercise, immediately followed by a short rest period or active recovery. In the following format, I choose to do an active recover with a strength exercise.
Choose 5 cardio exercises + 5 strength exercises
- Cardio (1 minute)
- Upper or Lower Body Strength (1 minute)
- Cardio (1 minute)
- Upper or Lower Body Strength (1 minute)
- Cardio (1 minute)
- Upper or Lower Body Strength (1 minute)
- Cardio (1 minute)
- Core, Upper or Lower Body Strength (1 minute)
- Cardio (1 minute)
- Core Strength (1 minute)
Beginner or Short Workout – 1 round of the circuit = about 10 minutes
Intermediate – Repeat 2 rounds of the circuit + 2-minute rest between circuits = about 25 minutes
Advanced – Repeat 3 rounds of the circuit + 2-minute rest between circuits = about 35 minutes.
*Don’t forget to add in time to stretch and warm-up before your workout, plus stretch and cool-down after your workout.
CARDIO:
- High knees
- Butt kicks
- Jumping Jack
- Side to side jumps
- Front to back jumps
- Tuck jumps
- Ice Skaters
- Burpees
- Mountain climbers
- Toe taps
- Crossover runs
- Frog jumps
- Jump Squats
- Plank jacks
- Suicides
- Bear Crawl
- Quick feet
- Invisible jump rope
- Jumping lunges
- Jog in place
- Skip in place
UPPER BODY:
- Wide arm push-ups
- Narrow arm push-ups
- Diamond push-ups
- Tricep dips
- Tricep kickbacks
- Elbow to hand plank
- Lateral plank walk
- Rocking elbow plank
- Plank shoulder taps
- T-Pulses
- Back squeezes
- Supermans
LOWER BODY:
- Lunges
- Reverse lunges
- Curtsy lunges
- Deadlifts
- Calf raises
- Bodyweight squats
- Sumo squats
- Sumo squat pulses
- Wall sits
- Hip Thrusts
- Fire Hydrants
- Kickbacks
CORE:
- Plank
- Bicycles
- V-ups
- Toe Touches
- Scissor kicks
- Plank knee to elbow
- Crunches
- Side crunches
- Reverse crunches
- Side plank dips
- Russian twists
- Butterfly sit-ups
- Leg lifts
- Hollow body hold
- Stomach vacuum
