high intensity interval training

Best High-Intensity Interval Training (HIIT) Workouts

If you’re planning to lose those extra fats within a very short time, and without necessarily losing your muscle mass, high-intensity interval training is the way to go. The main reason for this is that HIIT gets to stimulate your muscle, while at the same time burning fats rapidly. Depending on your calorie intake, HIIT can help you shed away the fats, while at the same time increasing your mass muscle gain.

What are these HIIT workouts? This article has narrowed down the best 8 HIIT workouts to get your body into good shape in no time.

Mountain Finisher

This is one very powerful high-intensity interval training that works out both the upper and lower body. It is a pretty simple workout that delivers cardiovascular relief to people. It is an isometric core workout that begins with the completion of a circuit 4-5 times. A rest of 1-2 minutes is usually recommended in between the rounds. This is then followed by the following:

  • 50 Reps Of Mountain Climbers
  • 20-30 Reps Of Push Ups
  • Plank Of 45 Seconds To 1 Minute
  • A Jump Rose For One Minute
  • Rest And Repeat The Workouts

Burpee Mayhem

This is another good HIIT exercise that works out both the lower and upper body. It might sound pretty simple, but this circuit workout is quite intense and designed to make you sweat like crazy. The workouts will give your body the right pump across the various muscles while having you gasp for air. The exercise usually starts with five circuits with a rest period of 1-2 minutes in between the rounds. This is then followed by:

  • 30 Seconds Of Pull Ups
  • 60 Reps Of Jumping Jacks
  • 20 Reps Of Burpee
  • Rest And Repeat The Above

HIIT Lower Body Workout

If you’re looking for a powerful lower body workout that will get you chiseled legs, then this is your ideal HIIT workout. If you have not worked your lower body for a while, you can expect a great pump from this workout. However, you can also expect some delayed onset muscle soreness (DOMS), especially if you’ve been out of the game for reasonably long. However, this should not stop you from achieving your goals. The workout starts with 4-5 circuits with 1-2 minutes rest in between the rounds. This is then followed by:

  • A Sprint For 30 Seconds
  • Squat Jump For 45 Seconds
  • 20 Lunges For Each Leg
  • 40-45 Reps Of Calf Raises
  • Rest And Repeat The Above

Sprint Interval Workout

If you love to run a lot, then this sprint HIIT workout is ideal to burn those fats and get you the muscles you want. The sprinting exercise has several other benefits, like improving your core and improving your leg muscles. This is probably one of the easiest workouts that start with a sprint of 80 yards in 10 seconds. This is then followed by a rest of 40-45 seconds. You can then repeat the same 10-20 times, depending on your energy levels.

Sprinting HIIT workouts are not as simple as they look and one must not overdo them. You have to give your leg muscles, tendons, and supporting tissues time to adjust to the rigorous activity. You can start with a few that then slowly increase as your body gets used to it.

Chest Crusher

The chest crusher HIIT workout will give your chest the right pump and improve your general muscularity across the entire body. The main exercise here is the dip, but don’t expect to be tested in the first round. It is also pretty easy and starts with 4-5 circuits with a rest of 1-2 minutes in between. This is then followed by:

  • One Minute Rope Jump
  • Reps Of 10-15 Dips
  • 30 Reps Of High Knees Doing One Knee At A Time
  • 12-15 Reps Of Bicep Curls
  • Rest And A Repeat The Above

HIIT Ab Workout

For those looking for a flat stomach with powerful muscles on the belly from the front and sides, this is your ideal HIIT workout. This is a core workout that will have you feeling good. The exercise starts with 4-5 circuits, but a rest of one minute in between is highly recommended and not 2 minutes as with most HIIT workouts. This is the followed by:

  • 50 Reps Of Crunches
  • 45 Seconds Of Bicycle Crunches
  • 15 Reps Of Sit-Ups
  • 15 Reps Of Hanging Knee Raises
  • 15-20 Reps Of Oblique Crunches Each Side
  • 30 Seconds Of Half Burpees
  • Rest And Repeat The Above

HIIT Heavy Leg Workout

You need a lot of free equipment at hand in the gym to perform this one. It is a great exercise that helps you gain muscles and burn fats faster. The exercise also helps improve the separation and striations in the glutes, quads, and hamstrings. It is done starting with 4-5 circuits and a rest of 2 minutes in between. This is then followed by:

  • 15-20 Reps Of Barbell Squat
  • 12-15 Reps Leg Press
  • Maximum Leg Curls
  • Max Leg Extensions But It Is Usually Good To Go 25-30 Reps Using Little Weight
  • Rest And Repeat The Above

HIIT Upper Body Dumbbell Workout

This is a simple one that can easily be done at home. It only requires a set of dumbbells, and you’re good to go. This free weight workout is aimed at getting your muscles ready for preservation while you add some calorie burning. The exercise begins with 4-5 circuits and one minute rest in between. This is then followed by:

  • 12-15 Reps On DB Bench Press
  • 15-20 Reps Of Side Lateral Raises
  • 10-20 Reps Bicep Curls
  • Max Crunches With Dumbbells In Both Hands
  • Rest And Repeat The Above

Final Thoughts On High-Intensity Interval Training

High-Intensity Interval Training is a fun and effective way to burn fat and gain muscles fast. It is quite enjoyable as compared to jogging or doing other exercises for hours. HIIT workouts don’t take as much of your time as most exercises, but the results are awesome.

Always read and understand the HIIT workouts before attempting any of them. [If you are looking for the exact opposite, feel free to check out Low Intensity Steady State Cardio Workouts.] Do not focus more on speed but form as this is what gets you sweating. HIIT exercises are good and work by giving you a cardiovascular kick to burn fats while at the same time training your muscles. If performed poorly and inadequate, you're only risking your body to injuries. You either lower the reps, the weight, or eliminate the circuit, but ensure the workouts as performed adequately and properly.

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