High intensity interval training has become extremely popular and it’s easy to see why. This type of training is designed to get you a workout that gets you in and out of the gym as fast as possible. It is characterized by short stints of high-intensity exercises followed by periods of rest. High intensity interval training workouts (HIIT) allows you to accomplish more in a shorter period of time.
1. Walk and Sprint
This is the one of the most basic high intensity interval training workouts, and it’s ideal for beginners or as a warm-up. First, you’ll want to warm up and get your blood pumping. This type of workout is particularly customizable and you can change up any parts of the workout that doesn’t work well for you.
Begin by walking for 25-30 seconds to help warm you up. Then perform a 25-30-second sprint. The sprint will then be followed by the 25-30-second period of rest. You can repeat this exercise as many times as you wish but ideally, you would repeat these sets 8-10 times. By sprint 3 or 4, you’ll be feeling the burn and if you continue to push through, you’ll see that this simple walk-and-sprint workout is extremely effective.
2. Jog and Sprint
Just as the name suggests, these high intensity interval training workouts are just like the workout you found above. Instead of walking as your interval of rest, you jog. This type of workout is great as you progress your level of workout, since it provides you with continuous cardio.
Start by jogging for 25-30 seconds to warm up your legs and get your blood pumping, then sprint for 25-30 seconds. Follow up your sprints with an equal jogging-time in between. You can repeat these sets 8-10 times, but if you are not used to this type of high intensity workout, you can try starting out with 4-5 sets.
3. Tabata Training
Tabata is a form of HIIT, as it is characterized by alternating high-intensity exercises for 20 seconds, with 10 seconds of rest. This is ideally repeated 8 times, totaling 4 minutes. Tabata allows you to build the intensity of your workout gradually, but it shouldn’t be attempted by beginners. Tabata is known to produce pain levels higher than other HIIT workouts, but the rewards are just as intense. It can be done 1-3 times a week, and you can increase your time from 4 minutes to 20-30 minutes as you get stronger.
Tabata provides you with short, effective workouts that increase your metabolism and the conditioning of your body. After warming up, you’ll perform high intensity exercises like squats, burpees, or froggy jumps for 20 seconds at a time. After each 20-second set, you will march in place, or rest, for 10 seconds. Tabata allows for great customization, since you could choose to do any high-intensity exercise.
4. Jump Rope Interval Workout
Jumping rope is an amazingly fun way to fit cardio in your workout. And if you’re looking for some of the best high intensity interval workouts, try picking up a pair of jump ropes. After the proper warm-up, you can use your jump rope to perform short exercises, followed by a 10-30-second rest interval.
Start out by jumping rope with a regular bounce, for periods of 30-60 seconds. After your period of rest, you can increase the intensity of the exercise by trying side saddle, high-knees, fast-skip, and double-under with the jump rope; followed by your periods of rest. Try doing this for 5-10 minutes, but feel free to increase the time as it becomes easier.
5. Push and Squat
These high intensity interval training workouts involve two popular and intense exercises. You can choose to begin with a pushup or squat; the choice is up to you. Begin with 10-15 pushups or air squats, depending on your level. Then, switch it up and do 10-15 of whatever exercise you did not begin with. After the 2-set exercise, you should rest for 30 seconds and repeat again.
For a more difficult workout, try alternating 1 pushup followed by 1 squat until you reach the intended set. Not only does this HIIT exercise get your blood moving, but it works-out just about every part of your body. It is also easily customizable for people who are just beginning or must take physical considerations into account.
High intensity interval training workouts can get you in shape and keep you there. They are designed to give you the same workout in less time, by working your capabilities to the max. The exercises you’ve found on this list will have you feeling and looking stronger than ever. Which is your favorite HIIT workout?