Interested in workouts that torch calories, improve your fitness, and change your body? Read on to see exactly what we’re talking about.
HIIT workouts are some of the best forms of exercise to help you burn calories, lose weight, and improve your fitness, fast.
Not only can they offer a much faster way of achieving your goals when compared to other forms of exercise but they’re also adaptable and can be done, anywhere, by anyone with or without equipment.
In this article, we are going to take a look at some quick and easy HIIT workouts that can use to get the results you’ve always wanted.
Bodyweight HIIT Workouts
You may not always have equipment available, especially if you’re working out at home or you’re on vacation. Don’t worry, these workouts can be done anywhere and you don’t need anything more than your own body weight to get them done.
This quick and easy workout involves 4 exercises performed back-to-back for 30 seconds each before you take a 30-second rest. With this workout, you can work up a sweat in under 15 minutes and achieve a full-body workout too.
The 40/20 workout
40/20 refers to the work/rest ratio. Here you perform an exercise for 40 seconds before taking 20 seconds rest, then proceed to the next exercise for another 40 seconds. The beauty of this workout is you can go all out for 40 seconds because you always know rest is just around the corner.
Jumping jacks, Rest, High knees, Rest, Pushups, Rest, Mountain climbers, Rest, Plank Jacks, Rest, Burpees, Rest, Squat jumps, Rest
Repeat 2-3 times.
AMRAP stands for as many reps as possible and here you have one minute to perform as many reps as you can of each exercise. Once the minute has passed take 60 seconds rest before starting the next exercise.
Squat jumps, Push-ups, Lunge jumps, Sumo Squats, Burpee, Plank, Mountain Climbers.
A full-body HIIT workout that hits everywhere, you have 3 rounds of 4 exercises to complete before taking a rest. This is a fast-paced workout that will challenge your entire body.
Dumbbell/Kettlebell HIIT Workouts
Want to add some equipment to your HIIT workouts? These workouts can be done anywhere so long as you have some weight to hold.
The 50/10 follows a format that should be familiar by now. Complete each exercise for 50 seconds before taking a 10-second rest.
Once you’ve been through the entire workout, rest for 1 minute then repeat 2 more times.
30 for 30
The 30 for 30 workouts is a challenging full-body workout that is sure to get results. Perform each exercise for 30 seconds before taking a 30-second rest and complete 5 times total, equaling a 30-minute workout.
Lower body focus
This is a great lower body workout that will have your legs shaking by the end. Complete each move for 30 seconds before taking a 30-second rest at the end.
Upper body blitz
You’ve done the lower body, now it’s time to work your top half. Build your chest and strengthen your back with this workout. 30 seconds each before taking a 30-second rest at the end.
Machine-Based HIIT Workouts
You might enjoy cardio workouts but want to find a way to burn more calories and improve your results. These workouts will put you in the perfect place to do that.
This Treadmill workout is simple and doesn’t require you to think too much.
Warm-up for 3 minutes at 50-60% of your max pace, then every 30 seconds thereafter slightly increase your speed, using your judgment as you do.
Your goal here is to reach your max speed around the ten-minute mark and to hold it for as long as you can.
Once you can no longer keep up the pace, slow the intensity down for 3 minutes then repeat all over again.
Try to complete 2-3 times total for maximum effect.
Another simple workout that is much more challenging than you might think.
Warm-up at a comfortable pace before completing 1-minute sprints.
Your goal is to row as far as you can in 60 seconds then take 60 seconds to recover before repeating.
Repeat this cycle up to ten times total and try to reach a similar distance every time.
The exercise bike workout increases the intensity as you move through each round, providing sufficient challenge throughout.
Warm-up for 3-5 minutes at a comfortable pace before increasing the resistance to 75% of your max. You then have three rounds to follow.
HIIT workouts will help you to burn more calories, fire up your metabolism, and increase your results and now with a range of workouts to fit any environment, you will always have a workout ready to go.
Some are fast-paced for when you’ve only got limited time available whereas others will challenge you for 20-30 minutes but one thing that is for sure is you will always have a suitable routine available, whatever your equipment needs.