There are many reasons why high-intensity interval training (HIIT) has become so popular over the last several years. It is effective at calorie burning, boosting metabolism, improving endurance, and the list goes on.
With all of that being said, one of HIIT’s most compelling attributes is the amount of variety that it can add to your workouts. Gone are the days of running at the same monotonous pace for an hour. Try these 5 awesome HIIT workouts that won’t bore you to death.
What’s HIIT?
Before we go over some killer workouts, it’s probably best that you have a firm understanding of what HIIT actually involves. HIIT workouts are performed by exercising for a designated time period at maximum effort, followed by a period of low or medium effort.
A common, and effective, work to rest ratio for HIIT is 2:1. This means that if you are training for 30 seconds at high-intensity, your interval of low intensity would be 15 seconds. However, this is not set in stone. You may find other ratios that provide significant benefits as well.
1. Ascending Bodyweight Only Workout
Bodyweight HIIT workouts have several advantages over other HIIT workouts. They can be performed anywhere, no equipment is necessary, and the exercises are, for the most part, very safe. During this workout, the degree of difficulty increases after every round.
• 5 Minutes warm-up
• 20 Seconds push-up
• 10 Seconds rest
• 20 Seconds air squat
• 10 Seconds rest
• 20 Seconds plank with reach
• 10 Seconds rest
• 20 Seconds squat thruster
• Repeat, then rest for 60 seconds and proceed to the next round
• 20 Seconds plyometric push-up
• 10 Seconds rest
• 20 Seconds squat jack
• 10 Seconds rest
• 20 Seconds plank with leg lifts
• 10 Seconds rest
• 20 Seconds burpee
• Repeat, then rest for 60 seconds and proceed to the next round
• 20 Seconds diamond push-ups
• 10 Seconds rest
• 20 Seconds jump squat
• 10 Seconds rest
• 20 Seconds mountain climber
• 10 Seconds rest
• 20 Seconds burpee with broad jump
• Repeat, then perform a 5 minute cooldown
2. HIIT Running Workout
If you have never performed sprints during your interval training, then be prepared to breathe harder than you have ever breathed before. Sprinting is great for building endurance and work capacity, building muscle, and really giving your workouts a shot in the arm.
Try this sprinting HIIT workout to mix things up and get in great shape:
• 5 Minute warm-up
• 30 Seconds sprint
• 15 Seconds walk
• Repeat 3 more times
• 10 Minute jog at moderate intensity
• 30 Seconds sprint
• 15 Seconds walk
• Repeat 3 more times
• 8 Minute jog at moderate intensity
• 2 Minute jog at low intensity
3. The Elliptical Mixer
The elliptical machine is one of the most common pieces of equipment found in the gym. Its popularity and benefits make it perfect to add to our list of exciting HIIT workouts. The next time you’re walking through the gym looking for something new to try, give this workout a stab:
• 5 Minute warm-up
• 30 Seconds Sprinting forward at max effort
• 30 Seconds Sprinting backward at low effort
• 30 Seconds Sprinting forward at max effort with no hands
• 30 Seconds Sprinting backward at low effort with no hands
• 30 Seconds Sprinting forward at max effort pulling the handles only
• 30 Seconds Sprinting backward at low effort
• 30 Seconds Sprinting forward at max effort pushing the handles only
• 30 Seconds Sprinting backward at low effort
• Repeat 4 more times, then 2 minutes cool down
4. Medicine Ball Workout
Used by Persian wrestlers in 1000 B. C., the medicine ball could certainly be considered time-tested. It’s also a great way to spice up your HIIT workouts. Grab that ball in the corner of the gym and try this workout on for size:
• 5 Minute warm-up
• 20 Seconds overhead slam
• 10 Seconds rest
• 20 Seconds push-up (on ball)
• 10 Seconds rest
• 20 Seconds overhead squat
• 10 Seconds rest
• 20 Seconds Russian twist
• 10 Seconds rest
• 20 Seconds rotational lunge
• 10 Seconds rest
• Repeat 5 more times, then 2 minutes cool down
5. Suspension Training
A list of exciting HIIT workouts wouldn’t be complete if there wasn’t a suspension trainer workout. Suspension training continues to grow in popularity because of the fact that it’s such a unique way of exercising. Here’s an awesome workout to try with a suspension trainer:
• 5 Minute warm-up
• 20 Seconds squat and fly
• 10 Seconds rest
• 20 Seconds chest press
• 10 Seconds rest
• 20 Seconds low row
• 10 Seconds rest
• 20 Seconds pike
• 10 Seconds rest
• 60 Seconds jumping jacks (performed without a suspension trainer)
• 10 Seconds rest
• 20 Seconds lunge
• 10 Seconds rest
• 20 Seconds hamstring curl
• 10 Seconds rest
• 20 Seconds atomic push-up
• 10 Seconds rest
• 20 Seconds reverse mountain climber
• 10 Seconds rest
• 60 Seconds high knees (performed without a suspension trainer)
• 60 Seconds rest, then repeat
• 2 Minutes cool down
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