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9 Of The Best HIIT Workouts To Melt Fat in 2017

High-intensity interval training is a method of training that utilized high intensity periods of work followed by a low intensity cool down period.

HIIT is often done in 10-15 minutes which might seem like a low amount of time but the amount of work your body is doing in such a short period is comparable to 1-2 hours of steady state cardio.

Because of the small amount of time needed to complete an HIIT session, it’s a great EFFICIENT way to do your cardio and reap all the benefits of cardiovascular health and fat burning of regular cardio.

Below I’ve got a list of some of my favorite HIIT workout routines.

If you’re new to interval training, I suggest you follow a routine that involves low-impact movements (eg: rowing or elliptical).

Beginner To Intermediate 10 Minute HIIT Routines

1. Wattbike Sprints

  • 10 Sets (10 minutes)
  • 15 Seconds of high-intensity watt-bike sprints
  • 45 Seconds Rest

2. Jumping Rope

  • 10 sets (10 minutes)
  • 20 Seconds of high-intensity jump rope (double unders work great here)
  • 40 Seconds Rest

3. Kettlebell Swings

  • 10 Sets (10 minutes)
  • 30 seconds of medium to high intensity double handed kettle-bell swings
  • 30 seconds of active recovery (walking)

4. Box Jumps

  • 10 sets (10 minutes)
  • 30 seconds of box jumps
  • 30 seconds of active recovery (walking and shaking out legs)

5. Elliptical

  • 10 sets (10 minutes)
  • 20 seconds of high-intensity
  • 40 seconds of rest

6. Treadmill

  • 10 sets (10 minutes)
  • 30 seconds of sprinting
  • 30 seconds of walking

7. Row Sprints

  • 500m (90 seconds rest)
  • 400m (80 seconds rest)
  • 300m (70 seconds rest)
  • 200m (60 seconds rest)
  • 100m (45 seconds rest)
  • 400m – Finish

HIIT Workout Circuits (Shreds Fat!)

Circuit Workout #1

4 Rounds Total / No rest between exercises / 60 seconds of maximum reps

– 60 seconds of Skipping
– 60 seconds of Box Jumps
– 60 seconds of Kettle-bell Swings
– 60 seconds Push ups

1 minute of rest between rounds

Circuit Workout #2 (INTENSE!)

Jumping Rope (4 Minutes) – 20 Seconds of Work / 10 Seconds Rest

Kettle-bell Swings (4 Minutes) – 20 seconds of Work / 10 Seconds Rest

Sprints (4 Minutes) – 20 seconds of Work / 10 Seconds Rest

With these HIIT workout routines you should have plenty of options to begin your fat shredding cardio workouts. Whether you’re a beginner doing the simple 10 minute intervals with a single movement or if you’re advanced looking to really gear up your cardio and endurance, there’s something here for you.

Filed Under: Cardio, Training

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