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.