Short on Time? Here are 5 HIIT Workouts to Try
If you thought you had to dedicate a large chunk of time to your workouts to get a super effective cardio effect and burn a ton of calories, you haven’t done HIIT. High Intensity Interval Training allows you to get in a very intense workout in less than half the time you might normally spend. That makes it the perfect solution for those days when you can’t fit in your regular workout.
Here are 5 HIIT workout variations to try …
Why You Should HIIT It
Studies have shown that HIIT, which involves alternating short intervals of high intensity, all-out exercise with short intervals of rest or active recovery, is far more effective than steady-state cardio at burning fat and increasing both aerobic and anaerobic endurance.
HIIT also provides the EPOC effect. This acronym stands for enhanced post-exercise oxygen consumption. It involves an increased demand for oxygen for up to 36 hours after your workout that leads to an elevated metabolic rate. In other words, you will be burning calories from your early morning HIIT workout that night when you’re watching TV!
Workout #1: Tabata Sprint
For this classic HIIT workout, you will be running on a treadmill.
Start with a 2-minute warm-up, building the speed until at the 2-minute mark you are sprinting at full speed.
Now sprint for exactly 20 seconds.
Throw your legs out to the side of the running belt to rest for 10 seconds.
Do another 20-second sprint
Continue in this pattern until you have done 8 sprints
Finish with a 2-minute warm-down.
Workout #2: Tabata Resistance
This Tabata HIIT workout uses common resistance exercises, combining them with the HIIT timing protocol. The exercises are done in sequence. Here’s how it works …
Pull Ups - 20 seconds
Rest 10 seconds
Dumbbell Squats - 20 seconds
Rest 10 seconds
Push Ups - 20 seconds
Rest 10 seconds
Lunges - 20 seconds
Rest 10 seconds
Complete 4 rounds of this circuit.
Workout #3:HIIT Barbell Complex
For this HIIT Barbell workout, there is no rest between exercises. Start with just a 45-pound empty Olympic barbell to get used to the fast pace of the workout …
10 deadlift with bent-knee
10 rows bent-over pronated grip
10 Romanian deadlifts
10 Upright rows
10 Shoulder presses
10 Back squats
Rest for 60 seconds and then go again. Complete a total of four rounds.
Workout #4: Burpee HIIT
This workout is built around that classic bodyweight exercise, the burpee. Your goal should be to maintain the same number of reps on each successive set of burpees.
Burpees - 30 seconds
Rest 10 seconds
Burpees - 30 seconds
Rest 10 seconds
Burpees - 30 seconds
Rest 10 seconds
Burpees - 30 seconds
Rest 10 seconds
Burpees
Rest 10 seconds
Burpees - 30 seconds
Rest 10 seconds
Burpees - 30 seconds
Rest 10 seconds
Workout #5: Jump Rope HIIT
Jump Rope - top speed - 60 seconds
Plank - 60 seconds
Jump Rope - top speed - 60 seconds
Push Ups - 60 seconds
Jump Rope - top speed - 60 seconds
Mountain Climbers - 60 seconds
Jump Rope - top speed - 60 seconds
Wrap Up
HIIT workouts are short but intense, so make sure that you are mentally prepared to give your all. Push hard, then get plenty of recovery and your HIIT workouts will help you to get mean and lean!
