Who doesn’t want to get more for less? That’s the beauty of high-intensity interval training (HIIT), a proven training method that’s become a workout staple for fitness enthusiasts everywhere. Most HIIT workouts are a combination of short, all-out bursts of intensity followed by some much-needed catch-your-breath recovery periods. “A HIIT workout is typically done with interval bursts at 90–95% of max heart rate for no more than 60 seconds,” says Michele Olson, Ph.D., an exercise physiologist at Auburn University-Montgomery. The payoff: “You’ll get about the same fitness benefits in 10 minutes as you would jogging for a half hour.”One reason HIIT workouts are so popular is their surefire success. And a slimmer physique isn’t your only reward. Multiple studies show significant training benefits that range from improving aerobic fitness to a bigger afterburn effect. A study published last year in the journal PLOS One found that those who did HIIT workouts three times a week showed an 11% increase in aerobic training. Research also shows regular HIIT workouts can improve blood pressure, insulin sensitivity, and cholesterol profiles.Because HIIT workouts are meant to be supertough, experts caution that you should allow at least 24 hours to recover and do them no more than three times a week. Greater frequency can lead to overtraining and hamper your recovery and your fitness gains. Also, make sure to warm up with at least five to 10 minutes of moderate, dynamic movement before you go full throttle.Luckily, there are few limits to where, when, and how you incorporate HIIT workouts. You can do them on the treadmill, bike, or stepper, by running outside, or by simply creating your own circuit. Here are 11 of our favorite HIIT workouts from top trainers and pros. Add them to your arsenal to boost your fitness, burn fat, and feel fabulous!
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Corbis
TREADMILL TONE-UPS1. Ladder Time: 16 minutesDallas-based athletic trainer Kim Truman has put together this gradual interval program that builds up your aerobic capacity.• Jog for 30 seconds at 70% of your maximum heart rate (or 7 on a scale of 1 to 10). Rest by stepping onto the side panels and standing for 30 seconds. • Run for 30 seconds at 80% of your MHR (or 8 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. • Sprint for 30 seconds at 90% of your MHR (or 9 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. • Sprint for 30 seconds at 100% of your MHR (10 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. •Repeat this circuit 3 more times 2. Treadmill Hop Time: 20 minutesThis total-body workout from Felicia Romero, an Arizona-based IFBB figure pro, gets your heart rate soaring with a variety of high-intensity body-weight moves plus treadmill speed bursts.On the treadmill: • Walk at a 5% incline (1 minute) • Sprint (30 seconds) • Repeat 5 timesOff the treadmill: Do each exercise back-to-back, 15 reps each, no rest • Jump squat • Burpee • PushupOn the treadmill: • Walk at a 5% incline (1 minute) • Sprint (30 seconds) • Repeat 5 timesOff the treadmill: Do each exercise back-to-back, 15 reps each, no rest • Jump squat • Jumping lunge • Plyo pushup 3. 360-Degree Legs Time: 20 minutesDarlene Kalina Salvador, a personal trainer in Redondo Beach, CA, likes this treadmill circuit to target legs and glutes. Try using 15- to 30-pound dumbbells. Hop off for the lunges, slowing the treadmill speed to 1–2 mph before getting off. TimeExerciseSpeed/Description5 min.Treadmill walk3-4 mph50 sec.Sprint6-9 mph1min.Walking lunge10-20 steps (off treadmill with weights)50 sec.Sprint6-9 mph1 min.Walking lunge with glute lift10-20 steps with weights50 sec.Side shuffle (right side)3-4 mph1 min.Side lunge with dumbbell (right)10-15 reps50 sec.Side shuffle (left side)3-4 mph1 min.Side lunge with dumbbell (left)10-15 reps50 sec.Sprint6-9 mph5 min.Treadmill walk3-4 mph
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PLYO BOX BLASTERS4. Bumped-Up Burpee Time: 16 minutesAs if your burpees needed a boost in intensity, to make them even more challenging, try performing them on a box, suggests Salvador. Start with a dynamic warmup of squat lunges and calf stretches, then finish your workout by stretching your quads and hamstrings.Burpee Box Jump • Stand with a box in front of you. Do a burpee: Squat, placing hands on floor; jump feet behind you; jump feet back to squat, then jump on top of the box. Step down; repeat for 1 minute. • Rest for 1 minute • Repeat 8 times 5. Quick Box Time: 20 minutesAngeles Burke, a Florida-based IFBB bikini pro and director of fitness and wellness at Celsius, Inc., uses a low box or workout bench for this routine. Do each exercise for 1 minute, and follow it with 1 minute of rest.1. Box Jump 2. Step Up/Step Down Into Lunge (Right side) 3. Step Up/Step Down Into Lunge (Left side) 4. Hands-on-Box Mountain Climber 5. straddle Box-Squat Jump (straddle a low box; jump, landing with both feet on box; jump back to squat on floor.) 6. Hands-on-Box Hop-Over 7. Box Toe-Tap 8. Hands-on-Box Mountain Climber 9. Burpee Box Jump 10. Over-the-Box Shuffle 6. Lower-Body Box Time: 15 minutesSalvador suggests using a low to medium box for this plyometric workout. Use it to help improve power and explosiveness for better performance in the gym or sports.TimeExercise1 min.Box Jump Stand in front of the box with feet shoulder-width apart. Bend knees and lower hips back and down into a short squat. Jump forward and up on top of box. Jump back down lightly, keeping knees and hips slightly bent. Repeat.30 sec.Rest1 min.Box Toe-Tap Stand behind the box. Lift leg and tap the top of the box with your foot. Jump and switch to tap the opposite foot on top of the box. Continue, alternating sides.30 sec.Rest1 min.Walking lunge with glute liftExplosive Bulgarian Split Squat Stand with box behind you. Extend right leg, placing top of right foot on the box. Bend left knee 90 degrees, then do a small hop with left leg, landing softly and keeping your right foot planted on the box and right knee slightly bent. Continue to squat and hop with the left leg for 30 seconds. Switch legs and repeat.
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BODYWEIGHT BURNS7. Body Weight 40/20 Time: 21 minutesPatricia Friberg, creator of the Belly Beautiful Workout, uses the proven 2-to-1 work-rest ratio for this body-weight-based routine. Do each high-intensity movement for 40 seconds, followed by 20 seconds of easy strength moves. Each round lasts 7 minutes; do them 3 times through. TimeExercise40 sec.Squat Tuck Jump Squat, then explode into a jump, hugging knees.20 sec.Squat Low intensity for recovery.40 sec.Dynamic Skater Squat low as you hop out to the side with the opposite arm reaching toward the opposite foot, rotating through the torso. Hop side to side and swing arms accordingly.20 sec.Step Touch Low intensity for recovery.40 sec.Scissor Lunge Lunge, then jump up, switching legs in the air.20 sec.Reverse Lunge Low intensity for recovery.ute.40 sec.Mountain Climber with Side Variation Alternate bringing one knee in toward chest; alternate opening the knee out to the side toward the shoulder. Example: right knee center, left knee center, right leg side, left leg side.20 sec.Plank Hold for 20 seconds.40 sec.Crawling Forward and Reverse Crawl forward and back on all fours with your knees off the floor.20 sec.Bird Dog Kneel on all fours, then raise opposite arm and lift opposite leg.2 min.Rest 8. Perfect 10 Time: 15 minutesCindy Whitmarsh, president of San Diego–based Ultrafit Nutrition Systems, has designed this workout made up of 10 high-octane moves. Each exercise is performed for 1 minute with 30 seconds of rest between each.1. High knees 2. Burpee shoulder press 3. Mountain climber 4. Walking lunge with lateral shoulder raise 5. Twisted mountain climber, bringing leg to opposite shoulder 6. Triceps dip with alternating leg lift 7. Jumping jack 8. Reverse lunge with biceps curl 9. Jump squat 10. Bicycle ab crunch 9. Lower-Body Barre HIIT Time: 10 minutesUse this combination of barre, strength, and cardio moves designed by BarreAmped creator Suzanne Bowen to challenge your core and lower body.TimeExercise1Jog Warm up.2Plié Squat Pulse Stand in a plié position, toes turned out. Bend knees, doing small pulses. Stay low and make sure not to let knees pass toes.3Plié Squat Hop From the plié squat, lightly jump off the floor, straightening legs in the air.4Plié Squat Pulse Repeat pulses above.5Plié Squat Hop From the plié squat, lightly jump off the floor, straightening legs in the air.6Side Lunge Step right foot out to a side lunge, and lift right heel for a challenge. Keep left toes and leg facing forward. Do small pulses with right leg for 1 minute.7Plié Squat Hop From the plié squat, lightly jump off the floor.8Side Lunge Repeat side lunge, this time stepping to left and pulsing with left leg.9-10Side Lunge Knee-Up Step to right, squatting back into your right hip. Reach arms down toward right toes, keeping back straight. Extend arms up, pushing off right leg and lifting right foot, balancing on left leg. Raise right knee up and forward, resting your right foot next to your left knee, toes pointed. Then lower down back to the side-lunge position. Repeat for 1 minute; switch sides and repeat for another minute.
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FREE WEIGHT FIRE UPS10. Manmakers Time: 18 minutesEric Salvador, lead instructor at New York City’s HIIT-focused studio the Fhitting Room, uses manmakers to target all the major muscles in a short amount of time.Move seamlessly into each exercise, holding on to a pair of light dumbbells the entire time.Manmaker series:a. Start in a pushup position with a flat back, holding a dumbbell in each hand on the floor, palms facing in. Do one pushup. Holding full-plank position, row one dumbbell up to your side; lower and repeat with opposite arm. Return to full plank, then jump feet forward and move into the bottom of a squat.b. From the squat, stand up holding dumbbells at your sides. Hammer curl weights to shoulders (thumbs pointing up) and explosively drive weights overhead, keeping palms facing in until arms are fully extended with biceps by the ears. That’s one rep.The Workout:TimeExercise1 min.Manmaker1 min.Rest30 sec.Jumping lunge30 sec.RestRepeat this combination 6 times. 11. Whole-Body Dumbbell HIIT Time: 30 minutesEric Salvador uses this 5-round HIIT routine to target all the body’s muscles in 30 minutes. Tight on time? Shorten the workout by doing fewer rounds.The Workout:TimeExercise1 min.Burpee1 min.Rest30 sec. each sideDumbbell lunge with curl and press1 min.Rest1 min.Weighted sit-up with dumbbell1 min.RestRepeat this circuit 5 times.
Who doesn’t want to get more for less? That’s the beauty of high-intensity interval training (HIIT), a proven training method that’s become a workout staple for fitness enthusiasts everywhere. Most HIIT workouts are a combination of short, all-out bursts of intensity followed by some much-needed catch-your-breath recovery periods. “A HIIT workout is typically done with interval bursts at 90–95% of max heart rate for no more than 60 seconds,” says Michele Olson, Ph.D., an exercise physiologist at Auburn University-Montgomery. The payoff: “You’ll get about the same fitness benefits in 10 minutes as you would jogging for a half hour.”
One reason HIIT workouts are so popular is their surefire success. And a slimmer physique isn’t your only reward. Multiple studies show significant training benefits that range from improving aerobic fitness to a bigger afterburn effect. A study published last year in the journal PLOS One found that those who did HIIT workouts three times a week showed an 11% increase in aerobic training. Research also shows regular HIIT workouts can improve blood pressure, insulin sensitivity, and cholesterol profiles.
Because HIIT workouts are meant to be supertough, experts caution that you should allow at least 24 hours to recover and do them no more than three times a week. Greater frequency can lead to overtraining and hamper your recovery and your fitness gains. Also, make sure to warm up with at least five to 10 minutes of moderate, dynamic movement before you go full throttle.
Luckily, there are few limits to where, when, and how you incorporate HIIT workouts. You can do them on the treadmill, bike, or stepper, by running outside, or by simply creating your own circuit. Here are 11 of our favorite HIIT workouts from top trainers and pros. Add them to your arsenal to boost your fitness, burn fat, and feel fabulous!
TREADMILL TONE-UPS
1. Ladder Time: 16 minutes
Dallas-based athletic trainer Kim Truman has put together this gradual interval program that builds up your aerobic capacity.
• Jog for 30 seconds at 70% of your maximum heart rate (or 7 on a scale of 1 to 10). Rest by stepping onto the side panels and standing for 30 seconds. • Run for 30 seconds at 80% of your MHR (or 8 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. • Sprint for 30 seconds at 90% of your MHR (or 9 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. • Sprint for 30 seconds at 100% of your MHR (10 out of 10). Rest by stepping onto the side panels and standing for 30 seconds. •Repeat this circuit 3 more times
2. Treadmill Hop Time: 20 minutes
This total-body workout from Felicia Romero, an Arizona-based IFBB figure pro, gets your heart rate soaring with a variety of high-intensity body-weight moves plus treadmill speed bursts.
On the treadmill: • Walk at a 5% incline (1 minute) • Sprint (30 seconds) • Repeat 5 times
Off the treadmill: Do each exercise back-to-back, 15 reps each, no rest • Jump squat • Burpee • Pushup
On the treadmill: • Walk at a 5% incline (1 minute) • Sprint (30 seconds) • Repeat 5 times
Off the treadmill: Do each exercise back-to-back, 15 reps each, no rest • Jump squat • Jumping lunge • Plyo pushup
3. 360-Degree Legs Time: 20 minutes
Darlene Kalina Salvador, a personal trainer in Redondo Beach, CA, likes this treadmill circuit to target legs and glutes. Try using 15- to 30-pound dumbbells. Hop off for the lunges, slowing the treadmill speed to 1–2 mph before getting off.
Time
Exercise
Speed/Description
5 min.
Treadmill walk
3-4 mph
50 sec.
Sprint
6-9 mph
1min.
Walking lunge
10-20 steps (off treadmill with weights)
50 sec.
Sprint
6-9 mph
1 min.
Walking lunge with glute lift
10-20 steps with weights
50 sec.
Side shuffle (right side)
3-4 mph
1 min.
Side lunge with dumbbell (right)
10-15 reps
50 sec.
Side shuffle (left side)
3-4 mph
1 min.
Side lunge with dumbbell (left)
10-15 reps
50 sec.
Sprint
6-9 mph
5 min.
Treadmill walk
3-4 mph
PLYO BOX BLASTERS
4. Bumped-Up Burpee Time: 16 minutes
As if your burpees needed a boost in intensity, to make them even more challenging, try performing them on a box, suggests Salvador. Start with a dynamic warmup of squat lunges and calf stretches, then finish your workout by stretching your quads and hamstrings.
Burpee Box Jump • Stand with a box in front of you. Do a burpee: Squat, placing hands on floor; jump feet behind you; jump feet back to squat, then jump on top of the box. Step down; repeat for 1 minute. • Rest for 1 minute • Repeat 8 times
5. Quick Box Time: 20 minutes
Angeles Burke, a Florida-based IFBB bikini pro and director of fitness and wellness at Celsius, Inc., uses a low box or workout bench for this routine. Do each exercise for 1 minute, and follow it with 1 minute of rest.
1. Box Jump 2. Step Up/Step Down Into Lunge (Right side) 3. Step Up/Step Down Into Lunge (Left side) 4. Hands-on-Box Mountain Climber 5. straddle Box-Squat Jump (straddle a low box; jump, landing with both feet on box; jump back to squat on floor.) 6. Hands-on-Box Hop-Over 7. Box Toe-Tap 8. Hands-on-Box Mountain Climber 9. Burpee Box Jump 10. Over-the-Box Shuffle
6. Lower-Body Box Time: 15 minutes
Salvador suggests using a low to medium box for this plyometric workout. Use it to help improve power and explosiveness for better performance in the gym or sports.
Time
Exercise
1 min.
Box Jump Stand in front of the box with feet shoulder-width apart. Bend knees and lower hips back and down into a short squat. Jump forward and up on top of box. Jump back down lightly, keeping knees and hips slightly bent. Repeat.
30 sec.
Rest
1 min.
Box Toe-Tap Stand behind the box. Lift leg and tap the top of the box with your foot. Jump and switch to tap the opposite foot on top of the box. Continue, alternating sides.
30 sec.
Rest
1 min.
Walking lunge with glute liftExplosive Bulgarian Split Squat Stand with box behind you. Extend right leg, placing top of right foot on the box. Bend left knee 90 degrees, then do a small hop with left leg, landing softly and keeping your right foot planted on the box and right knee slightly bent. Continue to squat and hop with the left leg for 30 seconds. Switch legs and repeat.
BODYWEIGHT BURNS
7. Body Weight 40/20 Time: 21 minutes
Patricia Friberg, creator of the Belly Beautiful Workout, uses the proven 2-to-1 work-rest ratio for this body-weight-based routine. Do each high-intensity movement for 40 seconds, followed by 20 seconds of easy strength moves. Each round lasts 7 minutes; do them 3 times through.
Time
Exercise
40 sec.
Squat Tuck Jump Squat, then explode into a jump, hugging knees.
20 sec.
Squat Low intensity for recovery.
40 sec.
Dynamic Skater Squat low as you hop out to the side with the opposite arm reaching toward the opposite foot, rotating through the torso. Hop side to side and swing arms accordingly.
20 sec.
Step Touch Low intensity for recovery.
40 sec.
Scissor Lunge Lunge, then jump up, switching legs in the air.
20 sec.
Reverse Lunge Low intensity for recovery.ute.
40 sec.
Mountain Climber with Side Variation Alternate bringing one knee in toward chest; alternate opening the knee out to the side toward the shoulder. Example: right knee center, left knee center, right leg side, left leg side.
20 sec.
Plank Hold for 20 seconds.
40 sec.
Crawling Forward and Reverse Crawl forward and back on all fours with your knees off the floor.
20 sec.
Bird Dog Kneel on all fours, then raise opposite arm and lift opposite leg.
2 min.
Rest
8. Perfect 10 Time: 15 minutes
Cindy Whitmarsh, president of San Diego–based Ultrafit Nutrition Systems, has designed this workout made up of 10 high-octane moves. Each exercise is performed for 1 minute with 30 seconds of rest between each.
1. High knees 2. Burpee shoulder press 3. Mountain climber 4. Walking lunge with lateral shoulder raise 5. Twisted mountain climber, bringing leg to opposite shoulder 6. Triceps dip with alternating leg lift 7. Jumping jack 8. Reverse lunge with biceps curl 9. Jump squat 10. Bicycle ab crunch
9. Lower-Body Barre HIIT Time: 10 minutes
Use this combination of barre, strength, and cardio moves designed by BarreAmped creator Suzanne Bowen to challenge your core and lower body.
Time
Exercise
1
Jog Warm up.
2
Plié Squat Pulse Stand in a plié position, toes turned out. Bend knees, doing small pulses. Stay low and make sure not to let knees pass toes.
3
Plié Squat Hop From the plié squat, lightly jump off the floor, straightening legs in the air.
4
Plié Squat Pulse Repeat pulses above.
5
Plié Squat Hop From the plié squat, lightly jump off the floor, straightening legs in the air.
6
Side Lunge Step right foot out to a side lunge, and lift right heel for a challenge. Keep left toes and leg facing forward. Do small pulses with right leg for 1 minute.
7
Plié Squat Hop From the plié squat, lightly jump off the floor.
8
Side Lunge Repeat side lunge, this time stepping to left and pulsing with left leg.
9-10
Side Lunge Knee-Up Step to right, squatting back into your right hip. Reach arms down toward right toes, keeping back straight. Extend arms up, pushing off right leg and lifting right foot, balancing on left leg. Raise right knee up and forward, resting your right foot next to your left knee, toes pointed. Then lower down back to the side-lunge position. Repeat for 1 minute; switch sides and repeat for another minute.
FREE WEIGHT FIRE UPS
10. Manmakers Time: 18 minutes
Eric Salvador, lead instructor at New York City’s HIIT-focused studio the Fhitting Room, uses manmakers to target all the major muscles in a short amount of time.
Move seamlessly into each exercise, holding on to a pair of light dumbbells the entire time.
Manmaker series:
a. Start in a pushup position with a flat back, holding a dumbbell in each hand on the floor, palms facing in. Do one pushup. Holding full-plank position, row one dumbbell up to your side; lower and repeat with opposite arm. Return to full plank, then jump feet forward and move into the bottom of a squat.
b. From the squat, stand up holding dumbbells at your sides. Hammer curl weights to shoulders (thumbs pointing up) and explosively drive weights overhead, keeping palms facing in until arms are fully extended with biceps by the ears. That’s one rep.
The Workout:
Time
Exercise
1 min.
Manmaker
1 min.
Rest
30 sec.
Jumping lunge
30 sec.
Rest
Repeat this combination 6 times.
11. Whole-Body Dumbbell HIIT Time: 30 minutes
Eric Salvador uses this 5-round HIIT routine to target all the body’s muscles in 30 minutes. Tight on time? Shorten the workout by doing fewer rounds.
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