Do you want to get more bang for your buck? Then why not switch out your boring-old steady state cardio sessions for these calorie cremating HIIT workouts. Besides decreasing the time spent performing the mundane task of long steady-state cardio, you will elicit an “afterburn” effect which will have you burning calories long after you have completed your workout. Plus, regular bouts of HIIT has been shown to improve blood pressure, insulin sensitivity and cholesterol levels.



HIIT workouts generally consist of a combination of short, all-out bursts of high intensity exercise followed by a period of lower intensity exercise which allows you to recover; and catch a much-needed breathe. According to exercise physiologist from Auburn University, Michele Olson, Ph.D, you will get the same fitness benefits in just 10 minutes of HIIT than you would from 30 minutes of jogging.


Because of the extremely high toll HIIT takes on your body, it is suggested that you only perform them every second day, or 3 days a week. Performing these high intensity workouts with a greater frequency can lead to overtraining which will then hinder your recovery.


To get away from the traditional cardio methods, we have compiled 4 of our favourite HIIT workouts. These give you options between bodyweight, free-weight, plyo or cardio equipment routines. No matter which one you prefer, you are bound to burn some serious fat.


Plyo Box Blast

  • Time Required: 20 minutes
  • Equipment: Low box or workout bench.

How To Perform The Workout:

Perform each exercise for 60 seconds with a relatively high intensity followed by 60 seconds of rest.

Exercise
Time
Rest
Box Jump
60 Sec
60Sec
Hands-on-Box Mountain Climber
60 Sec
60Sec
Step Up/Step Down Into Lunge (Right side)
60 Sec
60Sec
Step Up/Step Down Into Lunge (Left side)
60 Sec
60Sec
Hands-on-Box Hop-Over
60 Sec
60Sec
Hands-on-Box Hop-Over
60 Sec
60Sec
Step Up/Step Down Into Lunge (Right side)
60 Sec
60Sec
Step Up/Step Down Into Lunge (Left side)
60 Sec
60Sec
Hands-on-Box Mountain Climber
60 Sec
60Sec
Box Jump
60 Sec
60Sec

The On And Off

  • Time Required: 20 minutes
  • Equipment: Treadmill

How To Perform The Workout:

On The Treadmill:

Walk on an incline of 5 for 1 minute followed by a 30 second sprint. Repeat this pattern 5 times before moving to the “Off The Treadmill” work.

Off The Treadmill:

Perform the following exercises as a tri-set with 15 reps each and no rest in between.

Exercise
Sets
Reps
Jump squat
3
15
Jumping Lunge
3
15
Push Ups
3
15

Once you have completed this, repeat both the “On The Treadmill” an “Off The Treadmill” routine. The routine should take approximately 20 minutes to complete.


Weight For The Burn

  • Time Required: 20 minutes
  • Equipment: Dumbbells

How To Perform The Workout:

Before we get into the workout, we need to run through the “Weight For The Burn” exercise.

Weight For The Burn Exercise

Grab a dumbbell in each hand and assume a push up position with your palms facing in. Now perform 1 push up and then row one dumbbell up to your side, lower back to the push up position and row the other arm. Return to the push up position and then jump your feet forward and move into the bottom of a squat position. Perform a squat and then drop back down into a push up position. That is 1 rep.

The Workout

Perform the “Weight For The Burn Exercise” explained above for 1 minute followed by 1 minute rest, and then perform jumping lunges for 1 minute followed by 1 minute rest. Repeat this 5 times.

High-Octane Bodyweight

  • Time Required: 20 minutes
  • Equipment: N/A

How To Perform The Workout:

Perform each of the following exercises for 1 minute each followed by 30 seconds of rest.

Exercise
Time
Rest
Burpees
60 Sec
30Sec
Mountain climber
60 Sec
30Sec
High knees
60 Sec
30Sec
Jumping lunges
60 Sec
30Sec
Twisted mountain climber
60 Sec
30Sec
Reverse lunge
60 Sec
30Sec
Triceps dip
60 Sec
30Sec
Jumping jack
60 Sec
30Sec
Jump squat
60 Sec
30Sec
Bicycle ab crunch
60 Sec
30Sec



Older Post Newer Post