High-Intensity Interval Training (HIIT) is a powerful workout method that maximizes fat burning, boosts cardiovascular health, and builds muscle in a short amount of time. By alternating between bursts of intense exercise and brief recovery periods, HIIT workouts improve endurance and overall fitness. Consequently, here are some of the best The Best High-Intensity Interval Training (HIIT) Workouts categorized by focus and effectiveness.
1. Full-Body HIIT Workouts
a. 20-Minute Full-Body Strength and HIIT Workout (No Equipment)
This workout combines strength and cardio movements, making it an excellent choice for those who want to train effectively without gym equipment.
Workout Format:
- 20 minutes total
- Perform each exercise for 45 seconds, rest for 15 seconds, and repeat for three rounds.
Exercises:
- Jump Squats
- Push-ups
- Burpees
- Mountain Climbers
- Plank to Shoulder Tap
This routine engages multiple muscle groups while elevating your heart rate, ensuring an effective calorie burn. As a result, it is ideal for those looking for a comprehensive workout. Additionally, since it requires no equipment, it can be done anywhere, making it highly convenient.
Source: 20 Minute FULL BODY Strength X HIIT Workout [No Equipment]
b. The 7-Minute Workout
A scientifically backed, quick, and intense workout ideal for those with busy schedules.
Workout Format:
- 12 exercises
- 30 seconds per exercise with 10 seconds of rest in between
Exercises:
- Jumping Jacks
- Wall Sit
- Push-ups
- Abdominal Crunches
- Step-ups onto a Chair
- Squats
- Triceps Dips on a Chair
- Plank
- High Knees Running in Place
- Lunges
- Push-ups with Rotation
- Side Plank
This circuit is designed to enhance cardiovascular endurance, strength, and flexibility in a short amount of time. Therefore, it is a great choice for those seeking maximum results with minimal time investment. Moreover, since the exercises target different muscle groups, it ensures a balanced workout.
Source: Exactly how to do the viral ‘7-minute workout’ – it works, but there’s a catch
2. Strength-Based HIIT Workouts
a. Dumbbell HIIT Circuit
Incorporating weights into HIIT can enhance muscle strength while maintaining an elevated heart rate.
Workout Format:
- 40 seconds of work, 20 seconds of rest
- Repeat for 3-4 rounds
Exercises:
- Dumbbell Thrusters
- Dumbbell Deadlifts
- Bent-over Rows
- Kettlebell Swings
- Plank to Dumbbell Rows
This combination of exercises builds both muscular endurance and power. Moreover, it is a great addition to a strength-based HIIT routine. Furthermore, using weights adds resistance, which can lead to increased strength and muscle tone over time.
Source: 15 Best HIIT Workouts to Burn Calories and Get Shredded Fast
3. Cardio-Based HIIT Workouts
a. Sprint Intervals
A simple yet highly effective workout for improving cardiovascular fitness and burning calories quickly.
Workout Format:
- 30 seconds sprinting, 60 seconds walking
- Repeat for 15-20 minutes
This routine is excellent for improving heart health and stamina. In addition, it effectively reduces body fat over time. Since it alternates between high-intensity and low-intensity phases, it ensures continuous calorie burn even after the workout.
Source: Interval training: A shorter, more enjoyable workout?
b. Jump Rope HIIT
Jump rope workouts enhance agility, endurance, and coordination while providing a full-body burn.
Workout Format:
- 30 seconds of jump rope, 15 seconds of rest
- Repeat for 4 rounds
Exercises:
- Basic Jump
- Double Unders
- Side-to-Side Jumps
- Criss-Cross
This workout is a fantastic alternative for those looking for a fun and effective HIIT routine. Additionally, it requires minimal equipment and space, making it convenient for home workouts. Moreover, jump rope training improves footwork and overall cardiovascular endurance, making it beneficial for athletes as well.
Source: 6 Best HIIT Exercises: With and Without Equipment
Conclusion
HIIT is an excellent training method for individuals of all fitness levels. Whether you prefer bodyweight exercises, weight training, or cardio-intensive workouts, these routines can be adjusted to suit your needs. Furthermore, before starting any HIIT program, ensure proper warm-up and consult with a healthcare professional if necessary. In addition, incorporating a cooldown session can help prevent injuries and aid recovery. Prioritize proper form, stay consistent, and enjoy the benefits of high-intensity training!
Make sure you try out The Best High-Intensity Interval Training (HIIT) Workouts and check out Whats better cardio or strength training.
