High Intensity Interval Training (HIIT)

Only have 15 - 20 minutes to workout? Try a High-Intensity Interval Training, HIIT, workout!

HIIT workouts are fast-paced workouts shown to burn tons of calories. They alternate between periods of maximum workout and shorter periods of recovery.

HIIT, High-Intensity Interval Training, workouts have become more popular over the recent years. HIIT workouts can be customized for anyone wanting to participate in physical activity, from the beginner to the olympic athlete, with various levels of intensity and modifications to make them low impact for those with joint problems.

Research has shown the HIIT training improve: blood pressure, cholesterol levels, insulin sensitivity, heart health, abdominal fat, maintaining muscle mass, and your overall fitness in general.

See below for some suggested HIIT workout ideas. You can follow them as they are or customize them so that they best suit you. Be sure to do a quick warm and cool-down before starting a HIIT workout to prevent injuries.

30 min Beginner HIIT

3 rounds; 45 secs work, 15 second rest

  • Push-ups - 45 seconds
    • 15 Second rest
  • Squats
  • Butt Kicks
  • Tricep Dips
  • Side lunges
  • jumping jacks
  • Sit-up

Repeat 3x total, 1 minute recovery after each round

Push-ups - If you cannot do the traditional push up, try modified push-ups by resting or knees on the ground. Or, place your hands on a chair or table instead of the floor and try doing a push up from there.

Squats - If needed, use a chair for support. Go down in a squatting position keeping your weight on your heels and upper body upright, try not to lean over too much. Pause for a second and return to the start position.

Butt Kicks - Jog/walk in place kicking your legs back so that your heel touches your bottom

Tricep Dips - Stand with your back facing a table or chair and place your hands on the table or chair behind you. Stick your legs straight out, most of your weight should be placed on the palms of your hands. Bending from the elbows, lower as far as you can, press up to your starting position and repeat.

Side Lunges - Keeping your bodyweight in your heels and your feet facing forward, take a step to the right in a deep lunge to the side and hold for a few seconds. Alternate to the left side.

Cardio HIIT Workout (15 mins)

4 rounds, 45 seconds work, 15 second rest

  • Jumping Jacks - 45 Seconds
    • 15 seconds
  • Mountain Climbers
  • High Knees
  • Burpees
  • Fast squats
  • Butt Kicks
  • Jump Squats

Repeat 4X total, 1 minute recovery between each round

Mountain climbers - Starting in a push-up push-up position, with your hands directly under your shoulders. Be sure that your body forms a straight line from your shoulders to your ankles and that your bottom isn’t sticking up or sagging down. Lift your right foot up to your chest then return to the starting position, repeat with your left leg. Continue alternating for the desired amount of time.

High Knees - Standing with your feet about hip width apart. Bring your right knee up towards your chest and quickly return it, repeat with the left knee. Continue alternating knees as quickly as possible.

Burpees - Start standing with your feet about hip width apart, lower down into a squat with your hands flat on the floor in front of you. Kick both legs back so that you are in a push up position. Step both legs back towards the chest so that your are back in a squatting position and jump up. Repeat

Fast Squats - With your feet shoulder width apart, go down in a squatting position keeping your weight on your heels and upper body upright, try not to lean over too much. Come back up into your starting position quickly. Repeat.

Jump Squats - With your feet shoulder width apart, squat down as if you are doing a normal squat, engage your core and jump up explosively. When you land lower you body back into the squatting position. Repeat.

Article Information

  • Author: FitForsyth
  • Date: 23 February 2016
  • Categories: Strength, Cardio