What is HIIT ?
Let’s talk about HIIT, which stands for high-intensity interval training. It is a method of working out that involves performing short bursts of intense exercise followed by a period of less intense recovery. The good thing about it is that it is extremely time-efficient. A typical HIIT session only lasts 10 to 30 minutes.
Even though it’s short, HIIT can give you the same health benefits as if you exercised at twice the intensity. So, you get a lot of bang for your buck!
The exercises you do during HIIT can vary. You can do things like running, biking, jumping rope, or bodyweight exercises. For example, if you’re on a stationary bike, you can pedal as fast as you can with high resistance for 30 seconds, then take it easy with low resistance for a few minutes. This makes up one “round” or “repetition” of HIIT, and you usually do 4 to 6 of these in one workout.
The exact timing of how long you exercise hard and how long you rest depends on your activity and how intensely you want to exercise. But in any HIIT workout, the intense portion should get your heart rate up.
Not only does HIIT give you the benefits of a longer workout in less time, but it may also have some specific health benefits.
Benefits of HIIT
Here are some of 10 benefits of HIIT workouts:
- Improves cardiovascular health: HIIT can help improve your cardiovascular health by strengthening your heart and lungs.
- Increases fat burning: HIIT is a very effective way to burn fat, both during and after your workout.
- Improves insulin sensitivity: HIIT can help improve your insulin sensitivity, which may help reduce your risk of developing type 2 diabetes.
- Lower risk of chronic diseases: HIIT has been shown to reduce the risk of developing many chronic diseases, including heart disease, stroke and type 2 diabetes.
- Improves mental health: HIIT has been shown to improve your mental health by reducing stress, anxiety, and depression.
- Improves mood: HIIT can also help improve your mood and reduce fatigue.
- Increases energy levels: HIIT can help increase your energy levels and improve your overall fitness.
- Better time efficiency: HIIT workouts generally take less time than traditional workouts, but they are just as effective, if not more.
- Improved Athletic Performance: HIIT can help improve your athletic performance by increasing your speed, strength, and endurance.
- Lower risk of injury: HIIT can help reduce your risk of injury by improving your strength and flexibility.
- Improves sleep quality: HIIT can help improve your sleep quality by reducing stress and anxiety.
Table of Contents
1. Bodyweight HIIT Workouts
Warm-up: Start with a 1-mile run to warm up your body.
Now, it’s time to tackle the main workout. You’ll perform eight different exercises in this circuit, followed by 1 minute of rest. Complete this circuit five times for an effective workout.
- Burpees (10 reps):
- Start with 10 burpees. If you’re not familiar with burpees, it’s a combination of squats, push-ups, and jumps.
- Plank (1 minute):
- Hold the plank position for a full minute. Keep your body straight and your core engaged.
- Squats (25 reps):
- Do 25 squats. Stand with your feet shoulder-width apart and bend your body down as if you are sitting on a chair.
- Plank with Hip Tap (45 seconds):
- While in plank position, lift each arm in turn to tap the hip of your same side.
- Navy Seal Burpee (8 reps):
- For this variation of the burpee, perform three push-ups after hitting the ground.
- Side Plank (30 seconds on each side):
- Hold the side plank position for 30 seconds on each side.
- Squat + Reverse Lunge (10 reps):
- Do a squat followed by a reverse lunge. Alternate legs.
- Forearm Plank + High Plank (30 seconds each):
- Transition between forearm plank and high plank positions, holding each for 30 seconds.
Remember to take 1 minute rest between each round. Completing five rounds of this circuit will give you a challenging full-body workout. Have fun and stay active!
2. Dumbbell Interval HIIT Workouts
To start, warm up with a half-mile run, and then hold a plank for 1 minute. This will help prepare your body for the workout. You can use a timer for the workout or count reps.
For the main workout, you’ll do each exercise for 50 seconds, followed by 20 seconds of rest. If you prefer counting repetitions, aim to perform each exercise 8 to 12 times.
Here’s how it works: Complete one round of the exercise, then take a 25 to 50-second break before starting the next round. You will repeat this for each circuit for a total of 4 rounds. This will give you a great workout to help you stay fit and healthy. enjoy!
- Dumbbell Reverse Lunges
- Dumbbell Tricep Floor Press (keep both the arms close to body)
- Cross-body Mountain Climbers
- Jumping Jacks + High Knees Combo
- Dumbbell Romanian Deadlift
- Dumbbell Floor Press (keep arms 45 degrees, hips elevated like a bridge)
- Jack Knife Crunch
- Full Burpee
3. Resistance Training Interval HIIT Workouts
Why it’s on the list:
This workout combines strength and power exercises with conditioning work. You’ll rest for 20 seconds after each exercise and go through the circuit 5-10 times. Keep track of your times to see if you can improve your fitness in your next session.
1. Dumbbell Squat and Punch:
-Grab two light dumbbells (about 10 pounds).
- Bring your arms up with the elbows bent, palms facing down and forearms parallel to the ground.
- Sit as low as possible while maintaining the position of the hands.
- Stop, stand up and slowly push your arms out until your elbows are straight.
- Return to starting position (keep your arms parallel to the ground throughout the entire punching motion).
- Do 20 reps and rest for 20 seconds.
2. Sprint and change direction sprint (10 total reps):
- Start by running at full speed for 5 yards.
- Quickly change direction and run back 5 yards.
- Repeat the process, but this time run 10 yards out and back.
- Then run fast 15 yards out and back.
- Next, run quickly 10 yards out and back.
- Finally, run quickly 5 yards out and back.
- Perform a total of 10 reps and rest for 20 seconds.
3. Rotational Lunge with Resistance Bands:
- Attach a light resistance band to a strong structure.
- Stand with your feet shoulder-width apart and hold the band with both hands, interlacing your fingers.
- Move away from the point where the band is attached to create tension in the band.
- Face the side where the band is attached and extend your arms straight out, parallel to the ground (the band will be perpendicular to your arms).
- Keeping your arms straight, rotate to the left and lower into a lunge.
-Pause, then return to the starting position.
- Do 10-20 reps on each side and rest for 20 seconds.
4. Single-Leg Dumbbell Stabilization and Punch:
- Hold a light dumbbell in each hand in front of your body with your elbows bent.
- Keep your right knee bent and lift your right leg high behind you while keeping your left leg straight.
- Extend your right leg behind you while leaning your torso forward.
- In this position, punch straight up while keeping your arms parallel to the ground (similar to yoga airplane pose).
- Return to the starting position. This completes one rep.
- Do 10-20 reps on each side and rest for 20 seconds.
Remember, it is essential to maintain proper form and listen to your body during these exercises. If something doesn’t feel right or hurts, stop and consult a fitness professional or doctor.
4. Battle Rope Interval HIIT Workouts
To perform this exercise, you will need a strong and stable object such as a pole, goal post, concrete pillar or a heavy-weight sled. The idea is to tie a rope around this object so that both ends of the rope are at an equal distance from it. You will hold one end of the rope in each hand, and the rope should be tight on both sides.
There are two parts to this exercise: double-arm motion and alternating-arm motion.
- Double-Arm Motion:
- In each hand, hold one end of the rope.
- Jump the rope up and down as fast as you can.
- Both your arms should move together, extending and bending at the same time.
- How high you raise the rope depends on your comfort level.
- Be sure to strengthen your core and back muscles throughout the entire movement.
- Your hips will lead the movement, guiding your arms as you swing the rope up and down.
- Alternating-Arm Motion:
- Start by holding the rope the same way you did for the double-arm motion.
- Now, your arms will move in opposite directions. One hand raises the other, which then lowers down.
- Keep your hips stable; The movement comes from your arms.
- Maintain core and back muscle engagement as before.
You can do this exercise for a total of 20 to 40 minutes. Aim for 10 to 20 repetitions with 60 seconds of rest between each set. This is a great workout to help you stay fit and strengthen your upper body.
5. Abs Interval HIIT Workouts
Complete the following circuit 5 times, resting 1 minute after each circuit to feel the burn.
- Bicycle Crunches
Reps: 1 minute.
- Hanging knee raises
- Oblique Crunches
Reps: 20 (each side)
- Half Burpees
Rest: 60 seconds
6. Resistance Band Finisher
Here’s a four-round workout plan for you, with a one-minute break after each round of curls:
- Jump rope
- Jump rope for 1 min.
- Do 12 to 15 dips. (Dips are an exercise in which you lower your body up and down using parallel bars or any sturdy surface.)
- High knees
- Raise your knees one by one, for 30 repetitions on each leg.
- Curls with Resistance Bands
- Do 20 reps of curls using a resistance band. (Curls occur when you bend your elbows to bring the resistance band toward your shoulders.)
Remember to take a one-minute break after completing the curls in each round. Have a great workout!
7. Jump Rope Interval HIIT Workouts
Here’s how you can do this workout circuit four times. Take a one-minute break after you finish jumping rope in each round.
- Mountain Climber
- Do 45 reps of climbers.
- Aim to do 20 to 30 pushups.
- Front Plank
- Stay in plank position for 1 minute.
- jump rope
- Jump rope for 1 minute.
Therefore, complete these exercises one after the other in each round, and take some rest after jumping rope before moving on to the next round. This circuit can be a great way to get a full-body workout.
8. Burpee Interval HIIT Workouts
Here’s a workout plan you can do four times, including a one-minute break after each set of burpees:
- Do as many pullups as you can in 30 seconds.
- Jumping Jack
- Do 60 jumping jacks.
- Do 20 burpees.
This routine will give you a good workout and help you build strength and stamina. Remember to take a minute break after burpees to catch your breath and prepare for the next round.
9. Lower-Body Interval Workout
You’ll repeat this workout circuit four times, with one minute of rest after each round of calf raises.
- Sprint for 30 seconds.
- Squat Jump:
- Perform squat jumps for 30 seconds.
- To perform squat jumps, start with a regular squat by bending your knees and lowering your body as if you are sitting down. Then, jump up explosively from the squat position.
- Do 20 lunges on each leg.
- To perform a lunge, step one leg forward and lower your body until both knees are bent at a 90-degree angle.
- Calf Cradle:
- Raise 50 calves.
- To perform calf raises, stand on your toes, lift your heels as high as you can and then lower them back down.
Remember to rest for a minute after completing each round of calf raises. Good luck with your workout!
10. Sled Training Interval Workout
Here are instructions for two different workout routines, one for elite athletes and the other for basic level athletes:
Elite Athlete Protocol:
- Start with a 40-yard run while pulling the sled.
- Increase the distance of each next sprint by 10 yards until you reach the 150-yard sprint (12th sprint).
- Then, reduce the distance by 10 yards with each sprint until you are back to a 40-yard sprint.
- Rest 30-60 seconds between sprints.
- In total, you will do 23 sled sprints.
Basic Level Athlete Protocol:
- Start with a 20-yard sled sprint.
- Increase the distance by 10 yards after every two races.
-Once you reach the eighth sprint, begin reducing the distance by 10 yards until you complete a 20-yard sprint (14th sprint).
Here’s how to do it:
- Place a weight belt around your waist and attach a rope from the belt to the sled.
- Stand still so that there is no slack in the rope.
- Take a step forward with one foot, making sure your heel hits the ground first, followed by the rest of your foot.
- Keep your torso straight during each step; Do not lean forward. Let your body weight help move the sled.
- Focus on using your front leg to push and pull the sled.
- Take a 30-60 second break between each sprint.
So, whether you’re an elite athlete or just starting out, you’ll have a challenging and effective sled sprint workout tailored to your fitness level.
Finally, high-intensity interval training (HIIT) provides a great way to start your journey towards a healthy lifestyle. The ten HIIT workouts we’ve explored here provide a versatile and efficient approach to fitness. HIIT offers many benefits, such as burning calories, boosting metabolism and improving cardiovascular health in short workout sessions. By incorporating these workouts into your daily routine, you can increase your energy levels, reduce stress, and build strength.
The main thing is to stay motivated and persistent. Embrace HIIT as a fun and time-efficient way to reach your fitness goals. Remember, a healthy lifestyle doesn’t just mean physical benefits; It is about enhancing your overall well-being and vitality. So, let’s keep that momentum going and make lasting, positive changes in your life.
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