High-Intensity Interval Training (HIIT) is a popular form of exercise that combines short bursts of intense exercise with brief recovery periods. It can be an effective way to burn calories, improve cardiovascular fitness, and build strength. Here are some of the best HIIT workouts you can try:
Tabata Intervals
This is a classic HIIT workout consisting of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. You can choose exercises such as burpees, mountain climbers, high knees, or jumping jacks.
Circuit Training
Create a circuit with 5-10 different exercises targeting different muscle groups. Perform each exercise for 30-60 seconds with maximum effort, followed by 10-15 seconds of rest before moving to the next exercise. Repeat the circuit 2-3 times. Example exercises include squat jumps, push-ups, lunges, plank, and kettlebell swings.
4×4 Intervals
Perform four high-intensity exercises back-to-back for 4 minutes without rest. For example, do 20 seconds of jump squats, 20 seconds of mountain climbers, 20 seconds of push-ups, and 20 seconds of high knees. Rest for 1 minute and repeat for a total of 3-4 rounds.
30-20-10 Workout
In this workout, you perform different intervals of 30 seconds, 20 seconds, and 10 seconds. Start with 30 seconds of moderate-intensity exercise, followed by 20 seconds of higher intensity, and finish with 10 seconds of maximum effort. Repeat this sequence for 5-10 minutes using exercises like sprints, jump squats, bicycle crunches, or kettlebell snatches.
EMOM (Every Minute on the Minute)
Set a timer for one minute and perform a specific number of repetitions of an exercise within that minute. Use the remaining time for rest. Repeat this pattern for a total of 10-20 minutes. For example, you can do 10 push-ups at the start of each minute and rest for the remaining time.
AMRAP (As Many Rounds As Possible)
Select a set of exercises and perform them in a circuit format for a fixed period, such as 10 or 15 minutes. Complete as many rounds as you can within the given time, taking minimal breaks as needed.
Cardio Intervals
Incorporate high-intensity cardio exercises into your workout routine. For instance, alternate between 30 seconds of intense exercises like sprinting, jump rope, or cycling at a fast pace, followed by 30 seconds of low-intensity exercise like walking or slow pedaling. Repeat this cycle for 10-20 minutes.
The 7-Minute Workout
This is a quick and intense workout that involves 12 exercises performed for 30 seconds each with 10 seconds of rest in between. It includes exercises like jumping jacks, wall sit, push-ups, crunches, and more. You can repeat the circuit 2-3 times for a longer workout.
Interval Running
If you prefer cardio exercises, interval running is an excellent option. Alternate between high-intensity sprints and recovery jogs. For example, sprint for 30 seconds, then jog or walk for 1 minute. Repeat this pattern for a set duration or distance.
1:2 Work-to-Rest Ratio
Choose an exercise and perform it at a high intensity for 30 seconds, followed by 1 minute of active rest or lower-intensity exercise like jogging in place or walking. Repeat this pattern for a set number of rounds.
Pyramid Intervals
Start with a shorter high-intensity interval, followed by a longer recovery period. Then gradually increase the high-intensity interval and decrease the recovery period. For example, you can start with 20 seconds of high-intensity exercise, followed by 40 seconds of rest. Then increase the high-intensity interval to 30 seconds and reduce the rest to 30 seconds. Continue this pattern until you reach the desired peak, and then work your way back down.
Jump Rope Intervals
Jumping rope is a great full-body HIIT exercise. Alternate between 30-60 seconds of intense jumping and 10-20 seconds of rest. You can mix up your jump rope routine with variations like single-leg jumps, double unders, or high knees.
Plyometric Exercises
Plyometric exercises involve explosive movements to build power and strength. Examples include box jumps, jump squats, burpees, tuck jumps, and lateral jumps. Perform each exercise for a specific number of repetitions or time intervals.
Bodyweight HIIT
You can design a HIIT workout using only bodyweight exercises. Include exercises like push-ups, mountain climbers, squat jumps, plank variations, bicycle crunches, and burpees. Perform each exercise at high intensity for a set duration, followed by short rest periods.
Cycling Sprints
If you have access to a stationary bike or a regular bicycle, incorporate sprints into your workout. Cycle at maximum effort for 30 to 60 seconds, followed by a slow recovery pace for 1-2 minutes. Repeat the intervals for a desired number of rounds.
Remember to warm up before starting any HIIT workout and cool down afterward. Additionally, listen to your body, modify exercises as needed, and gradually increase the intensity and duration of your workouts as your fitness level improves.
