High-intensity interval Training (HIIT) has emerged as a highly effective workout strategy renowned for its ability to burn calories, improve cardiovascular fitness, and boost metabolism.
Each of these 15 HIIT workouts offers a unique approach to achieving your fitness goals, whether to lose weight, build muscle, or enhance overall endurance.
1. HIIT Treadmill Sprints Workout
Transform your treadmill routine into a fat-burning powerhouse with this HIIT Treadmill Sprints Workout. Led by renowned trainer Jeremy Ethier, this workout alternates between short, intense sprints and periods of walking or jogging.
By varying the intensity, you’ll spike your heart rate and then allow it to recover repeatedly, which is ideal for maximizing calorie burn and cardiovascular conditioning.
This workout is adaptable to different fitness levels, allowing you to adjust speed and incline based on your capabilities and fitness goals. Regularly increasing the intensity ensures continuous progress and prevents workout plateaus.
2. 20 Minute HIIT Intense Fat Burner
Joe Wicks, known as The Body Coach, presents a quick and effective 20-minute HIIT Intense Fat Burner that requires no equipment and can be done at home. This workout consists of four exercises performed in 30-second intervals with 30 seconds of rest between sets.
Exercises include high knees, press-ups, lunge jumps, burpees, mountain climbers, and crab toe touches, targeting multiple muscle groups while keeping the heart rate elevated.
It’s designed to maximize calorie burn and improve cardiovascular fitness quickly, making it perfect for those with a busy schedule looking to fit in a potent workout session.
3. HIIT Workout at Home
This calisthenics-based HIIT Workout at Home, guided by THENX, focuses on bodyweight exercises to build strength and endurance without needing equipment. The workout incorporates eight exercises such as in and outs, star crunches, burpees, bicycles, high knee taps, leg raises, switching mountain climbers, and plank with knees to elbows.
Each exercise is performed with high intensity, followed by short rest periods, challenging muscular endurance and cardiovascular stamina. The THENX app provides additional guidance and tracking progression, making it suitable for beginners and experienced fitness enthusiasts.
4. V Shred 12-Minute Fat Burning Cardio Workout
The V Shred 12 Minute Fat Burning Cardio Workout is a standout choice for a fast-paced, equipment-minimal workout that delivers results. This routine features six rapid exercises: high knees, jumping lunges, mountain climbers, crab toe touches, pushup side planks, and plank hip rolls.
Each exercise targets different muscle groups and keeps the heart rate elevated throughout the session, promoting full-body toning and adequate calorie burning.
It’s designed to be intense yet accessible, making it suitable for individuals looking to maximize their workout efficiency quickly.
5. 20 Minute HIIT Bodyweight Workout
Rhys Athayde from DOG POUND leads a dynamic 20-minute HIIT Bodyweight Workout that combines strength and cardio exercises for a comprehensive full-body workout.
The routine includes skaters, jump squats, triple climbers, alternating reverse lunges, single-leg glute bridges, sit-ups, and squat thrusts with wide squats.
Each exercise is performed in timed intervals with brief recovery periods, ensuring continuous engagement of muscles while enhancing cardiovascular endurance. This workout requires no equipment, making it convenient for home or gym settings, and can be adapted to different fitness levels by adjusting intensity and pace.
6. Total Body Resistance Band HIIT Workout
James Grage presents a Total Body Resistance Band HIIT Workout designed to enhance strength and endurance using resistance bands.
This workout incorporates split squats, pushups, bicep curls, and squat hold pull parts, utilizing resistance bands for added challenge and muscle engagement.
Resistance bands are portable and versatile, making this workout suitable for home or travel. It focuses on building muscular strength and cardiovascular fitness through high-intensity intervals, ensuring a balanced workout that targets multiple muscle groups effectively.
7. 35-Minute Extreme 500 Calorie HIIT Workout
Millionaire Hoy’s 35-Minute Extreme 500 Calorie HIIT Workout is tailored for individuals seeking a challenging and calorie-burning session. This workout consists of four circuits with nine exercises per circuit, featuring high-intensity movements such as jumping jacks, squat jumps, mountain climbers, and more.
It’s designed to burn up to 500 calories per session while improving endurance and strength. Modifications are provided for lower-impact options, allowing participants to adjust the intensity based on their fitness level.
This intense yet versatile workout is ideal for those who push their limits and achieve significant fitness goals.
8. 20-Minute HIIT FAT BURNING HOME Workout
Joe Wicks, The Body Coach, offers a high-energy 20-minute HIIT FAT BURNING HOME Workout that combines cardio and core exercises for effective fat burning and muscle toning. This workout alternates between cardio moves and core exercises with 35 seconds-on and 25 seconds-off intervals.
Exercises include high-intensity movements and core-strengthening exercises designed to elevate heart rate and engage abdominal muscles effectively. It’s a time-efficient workout suitable for home settings, allowing participants to customize intensity and pace according to their fitness level and goals.
9. 30-Minute HIIT Cardio Workout with Warm-Up
Lita Lewis presents a comprehensive 30-minute HIIT Cardio Workout with Warm-Up, improving cardiovascular fitness and muscular endurance. The workout is divided into two circuits, each featuring a jump, squat, lunge, jumping jacks, and core workout.
It includes a warm-up and cool-down period to prepare the body for intense activity and aid in recovery post-workout. This workout requires no equipment, making it accessible for home or gym use, and can be adapted to different fitness levels by adjusting repetitions and intensity.
It’s designed to challenge participants and promote fitness through varied, engaging exercises.
10. 10-minute Interval Sprint HIIT Workout
For runners and track enthusiasts, a 10-minute Interval Sprint HIIT Workout offers a specialized approach to improving running endurance and promoting fat loss. This workout includes a warm-up followed by multiple 100-meter sprint intervals with short recovery periods.
It enhances speed, endurance, and aerobic capacity through sprint-specific training techniques. Participants gradually increase sprint intensity and duration as fitness levels improve, ensuring continuous progress and performance enhancement.
This workout is ideal for individuals looking to improve their running performance and overall cardiovascular health in a time-efficient manner.
11. Cirque du Soleil 30 Min Extreme HIIT Workout
Elizabeth and Guilhem, Cirque du Soleil performers, introduce a Cirque du Soleil 30 Min Extreme HIIT Workout inspired by advanced-level circus training techniques.
This non-stop 30-minute session challenges participants with advanced exercises and movements derived from circus performance arts. Continuous and high-intensity exercises enhance cardiovascular endurance, muscular strength, and agility.
Participants can choose between advanced and hardcore levels based on their fitness capabilities, ensuring a customized and challenging workout experience.
This unique workout combines athleticism and creativity, making it suitable for fitness enthusiasts seeking a dynamic and unconventional training method.
12. Brutal Home Bodyweight HIIT Workout
Funk Roberts presents a Brutal Home Bodyweight HIIT Workout for metabolic conditioning and full-body engagement. This workout features four exercises with increasing work-to-rest ratios, including metabolic tornado circuit moves.
It focuses on maximizing calorie burn, improving metabolic rate, and promoting muscle development using bodyweight exercises. Participants are encouraged to maintain proper form and intensity throughout each round, adapting intervals and exercises based on individual fitness levels.
This intense and efficient workout is ideal for those looking to challenge themselves and achieve significant fitness gains at home or in a gym.
13. Intense at Home HIIT Routine
FitnessBlender offers an Intense at Home HIIT Routine that focuses on lower-body strength and endurance. This workout utilizes 20-second intervals of intense leg exercises with 10-second rest periods between sets.
Exercises include a mix of plyometrics, bodyweight movements, and cardio bursts designed to improve lower-body strength, stamina, and agility.
The routine incorporates low-impact modifications to accommodate joint comfort and varying fitness levels, ensuring a challenging yet accessible workout experience.
It’s ideal for individuals looking to target their lower body effectively while improving overall cardiovascular fitness and muscular endurance.
14. 45 Minute Intense Low Impact Full Body HIIT Workout
Millionaire Hoy presents a 45-minute, Intense, Low, Impact full-body HIIT Workout designed for individuals seeking a challenging yet joint-friendly exercise session.
This full-body workout incorporates no-jumping exercises targeting strength, endurance, and calorie burning without putting stress on the joints.
Exercises include a variety of cardio and strength movements performed in timed intervals, utilizing dumbbells for added resistance and muscle engagement.
The workout promotes muscle toning, cardiovascular health, and overall fitness through comprehensive and effective exercise sequences. It’s suitable for home workouts or gym settings, catering to diverse fitness levels and preferences.
15. 35 Min Home HIIT Workout for Fat Loss
HASFit presents a 35 Min Home HIIT Workout for Fat Loss led by coaches Claudia and Josh Kozak, focusing on fat burning and muscle definition. This beginner-friendly workout incorporates dumbbell exercises for increased resistance and intensity.
Exercises include a combination of cardio and strength movements performed in structured intervals to elevate heart rate and engage major muscle groups effectively.
The workout promotes fat loss, improves cardiovascular endurance, and enhances overall fitness levels. Participants can track their progress and access additional fitness routines through the HASFit app, making it convenient for home workouts or gym sessions.
What is HIIT?
High-intensity interval Training (HIIT) is a fitness strategy alternating between short bursts of intense exercise and rest or lower-intensity activity periods.
This approach maximizes calorie burn, improves cardiovascular health, and boosts metabolism, making it an efficient and effective workout method for achieving various fitness goals.
How Do HIIT Exercises Work?
During HIIT exercises, the body engages anaerobic pathways to generate energy for intense bursts of activity. This results in increased calorie expenditure and fat burning, preserving muscle mass and improving metabolic rate post-exercise.
HIIT optimizes workout efficiency and metabolic benefits by alternating between high-intensity work and recovery periods.
Benefits of HIIT
- Fat Loss: Promotes significant fat burning, including visceral fat reduction.
- Metabolic Rate: Elevates metabolic rate hours after exercise, aiding in continuous calorie burning.
- No Equipment Needed: Enables flexibility in workout location and accessibility without requiring specialized equipment.
Incorporating HIIT workouts into your fitness routine can yield substantial health benefits, from enhanced fat loss and metabolic efficiency to improved cardiovascular endurance and overall fitness.
Whether performed at home or in a gym, these 15 diverse HIIT routines offer options for every fitness enthusiast looking to achieve optimal physical conditioning and performance.
