HIIT or high-intensity interval training is exactly as it sounds. It’s bursts of high-intensity exercises followed by brief periods of low-intensity or rest periods. The purpose of doing HIIT workouts is to burn fat more effectively and in less time.
While HIIT workouts have been around for a long time, they are becoming more and more popular in gyms, studios, and classes. In fact, most of the small group classes are HIIT-focused.
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How HIIT workouts work for weight loss: The watered-down science
When we work out at high intensities, something we can’t sustain for long periods of time, we deplete our oxygen stores and our muscles quickly build up lactic acid. After exercise our body then attempts to build those oxygen stores back up and clear the lactic acid. This process is known as EPOC, or excess post-exercise oxygen consumption. There’s supporting research that shows that the EPOC process can elevate our metabolism for several hours after a workout. Some call this the “after-burn” effect.
Why is it more effective than going for a long run?
You might still be wondering: how this is any different than going for a long run? Your heart rate is elevated, and you’re tired after a run, right? Again, it goes back to the EPOC process. If you go for a long run, you’re not working at a high enough intensity. HIIT workouts are designed to be all-out and unsustainable for long periods of time to trigger that response.
The different types of HIIT workouts
There is no right or wrong way to do a HIIT workout. They can be performed with different pieces of equipment, or with nothing but bodyweight. You can perform an exercise at all-out intensity for a period of time like 10, 20, 30, 45, or 60 seconds. You can also perform a exercise for a prescribed number of reps, but then move quickly to another exercise like in a circuit. Some workouts even combine the two such as 10 reps of bench presses followed by 60 seconds of jumping jacks. The workouts below provide a mix of approaches.
How long do HIIT workouts need to be?
Research has shown that the health effects of HIIT be seen in as little as three 10 minute sessions per week. But we suggest combo-ing up HIIT with traditional strength training. Three days of weight training per week, a steady-state cardio day (30min+), and two-three HIIT sessions at 10-15 min each is a powerful formula.
Do you need to find a new plan to follow? Check out our 30 FREE workout plans for different goals and ability levels.
The 30 best HIIT workouts
The following HIIT workouts are a collection of routines that we’ve produced over the years. If you’re following a plan with days allocated to cardio training, you can swap in one of these workouts. You can also add these into your existing plan as a supplemental conditioning component, although, we may suggest cut back the total rounds or total amount of work. For example: if you do a regular strength workout then try one of these, you could be overtraining. You might want to do the strength workout, then do half of the HIIT workout.
Shout out to the following expert contributors for their workout routines: Tim McComsey (@TimMcComsey), Keita Minakawa (@minakovichsky), Joe Rodonis (@JoeRodonis), John Gioffre (@the.life.pablo__), Bryan Olson (@thebryandavidolson), Brandon Marinelli (@marinellimuscle), and Luis Tejada (@LouieFitNYC).
1. The 4-exercise HIIT workout for fat loss
Jumping jacks x 20
Dumbbell squat to overhead press x 10
Close-grip push-up x 15
V-crunch x 15
rest 30s. repeat 10x
2. The 8-round HIIT workout for fat loss
Kettlebell swing x 15
Burpee with jump x 10
Push-up x 15
Bicycle crunch x 60s
rest 30s. repeat 8x
3. The 10-round HIIT workout for fat loss
Ice skater x 15 each side
Knee tuck x 10
Forward lunge x 10 per leg
Plank glute raise hold x 30s per leg
rest 30s. repeat 10x
4. The 12-round HIIT workout for fat loss
High knees x 12
Pile squat x 15
Push-up to side plank x 6 per side
Broad jumps x 10
rest 30s. repeat 12x
5. The quick-breather HIIT workout for fat loss
Jumping jacks x 40s
Side lunge x 15 per side
Explosive push-up x AMAP (as many as possible)
Bridge x 15
rest 15 seconds. repeat 6x
6. The upper body+conditioning HIIT workout
Superman push-up x 10
Power skip x 30s
Single-arm chest press x 8
Shadow box x 30s
Side plank x 30s
Rest as needed. Repeat 5 rounds
7. The lower body power HIIT workout
Eccentric goblet squat x 10
Squat jump x 10
Clean & squat x 6
Jump rope x 30s
Plank with hip raise x 15
Rest as needed. Repeat 5 rounds
8. The general athletic conditioning HIIT workout
Assisted single-leg Romanian deadlift x 8
Overhead reverse lunge x 10
Single-arm row x 8
Ice skater x 30s
Side plank #2 x 30s
Rest as needed. Repeat 5 rounds
9. The power+strength HIIT workout
Kettlebell deadlift x 8
One-handed get-up x 4
Single-arm snatch to squat x 5
Bear crawl x 6
Cradle x 8
Rest as needed. Repeat 5 rounds
10. The upper body+lower body combo HIIT workout
Single-arm shoulder press x 8
Reverse lunge to power skip x 8
Shoulder press x 8
Lateral lunge to hop x 30s
Rest as needed. Repeat 5 rounds
11. The category-1 HIIT workout
Body weight squat x 60s
Alternating lunges x 60s
Shoulder taps x 60s
Pushup x 40s
Mountain climber x 40s
Plank hold x 40s
Rest as needed. Repeat 1-3 rounds.
12. The category-2 HIIT workout
Dumbbell chest fly x 12 reps
Dumbbell chest press x 12 reps
Push-up x 12 reps
Reverse curl x 12 reps
Overhead press x 12 reps
Bent-over row x 12 reps
Rest as needed. Repeat 2-3 rounds.
13. The category-3 HIIT workout
Alt. jumping lunge (4) + Tuck jumps (2) x 60s
Battle rope x 45s
Push-up x 45s
Jump squat x 45s
Rest as needed. Repeat 2-3 rounds.
14. The category-4 HIIT workout
Burpee to Tuck jump x 10 reps
High knees x 30s
Alternating leg box jump x 60s
Kettlebell alternating lunge x 60s
Kettlebell squat upright row x 60s
Rest as needed. Repeat 2-3 rounds.
15. The category-5 HIIT workout
Jump squat x 30s
Kettlebell swing x 30s
Kettlebell squat x 30s
Jumping lunge x 30s
Windshield wiper x 10 reps
Hanging leg raise x 10 reps
Pushup-to-pullup x 10 reps
Rest as needed. Repeat 2-3 rounds.
16. The body reconstruction HIIT workout
This workout is a part of the 4-week Reconstruction workout plan.
Complete five rounds as quickly as possible. Rest two minutes between each round.
Dumbell thruster x10-12
Dumbbell push-up and row x10-12
Dip bar knee tuck x10-12
Dumbbell hammer curl x10-12
Dumbbell kickback x10-12
Burpee x10-12
17. & 18. The two-option summer conditioning HIIT workouts
These two workouts are a part of the Built for the Beach v2.0 workout plan.
Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.
KB goblet squat
DB bench press
DB bent-over row
DB high pull
Cable curl
Cable pushdown
Hanging leg raise
Option two (18): Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.
DB thruster
DB renegade row
Push-up
Pull-up
DB curl
DB kickback
Plank (to failure)
19. The 4-move at-home HIIT workout
This workout is part of the 5-day holiday schedule for staying in great shape.
Complete all of the exercises in a circuit for five rounds.
Air squat 30 reps
Close-grip push-up 25 reps
Leg raise 20 reps
Hand crawl 15 reps
20. The at-home kettlebell HIIT workout
This workout is part of the 5-day holiday schedule for staying in great shape.
Complete all exercises in a circuit for five rounds.
Kettlebell Swing 10 reps
Kettlebell Clean 10 reps
Kettlebell Squat 10 reps
Sit Ups 10 reps
21. The Intermix tri-set HIIT workout
This workout is a part of the 4-week Intermix workout plan.
Complete 3 rounds with 60 seconds rest
1A. Burpee x 10 reps
1B. Mountain climber x 20s
1C. Flutter kick x 30s
Complete 3 rounds with 60 seconds rest
2A. Push-up x 10 reps
2B. Jumping split squat x 20s
2C. Hollow rock x 30s
Complete 3 rounds with 60 seconds rest
3A. Jump squat x 10 reps
3B. Ice skater x 20s
3C. Jumping jacks x 30s
22. The Intermix 100-rep and run HIIT workout
This workout is a part of the 4-week Intermix workout plan.
1. Run 1-2 miles
Repeat the following circuit until 100 reps are reached.
2A. Push-up x 10
2B. Squat x 10
2C. Plank shoulder taps x 10
2D. Superman x 10
3. Run 1-2 miles
23. The too much stuffing holiday HIIT workout
Jumping jacks x 30s
Bodyweight squat x 30s
Incline push Up x 30s
Plank x 30s
Reverse lunge x 30s
Superman x 30s
Rest 60s. Repeat x 3
24. The pre-pumpkin cheese cake HIIT workout
Butt kicks x 30s
Side lunge x 30s
Close-grip push-up x 30s
Star jump x 30s
Bridge x 30s
Plank push-up x 30s
Rest 60s. Repeat x 3
25. The post-food binge HIIT workout
Ice skater x 30s
Jump squat x 30s
Russian twist x 30s
Walking lunge x 30s
T push-up x 30s
Knee tuck jump x 30s
Bicycles x 30s
Rest 60s. Repeat x 3
26. The guilt-buster HIIT workout
Jumping jacks x 30s
Plank row/renegade Row x 30s
Thrusters x 30s
Sit-up x 30s
Push-up x 30s
Jump squat x 30s
Dumbbell deadlift to lateral raise x 30s
Rest 60s. Repeat x 3
27. The pre-food coma HIIT workout
High knee x 30s
Push-up x 30s
Burpee x 30s
V-up x 30s
Pile squat x 30s
Side plank up-downs x 30s
Rest 60s. Repeat x 3
28. The post-calorie bomb HIIT workout
Band squat & shoulder press x 30s
Side hops x 30s
Band alternating chest press x 30s
Walking lunge with twist x 30s
Split squat jump x 30s
Swiss ball roll-in x 30s
Star jump x 30s
Rest 60s. Repeat x 3
29. The “you’ll feel better after a workout” HIIT workout
Mountain climber x 30s
Plank row/renegade Row x 30s
Split squat x 30s
Split squat jumps x 30s
Dumbbell lateral raise & squat x 30s
Cross punching x 30s
Rest 60s. Repeat x 3
30. The post-party detox HIIT workout
Side hops x 30s
Dumbbell alternating row x 30s
Dumbbell deadlift x 30s
Jump squat x 30s
Dumbbell push-up x 30s
Leap frog/broad jump x 30s
Band shoulder press x 30s
Rest 60s. Repeat x 3
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