Best Examples of High-Intensity Interval Training (HIIT)
HIIT is a great way to get in shape and lose weight. It’s also one of the most effective methods for improving cardiovascular fitness.
There are many different HIIT protocols, but the basic idea is to alternate between short periods of intense exercise and brief recovery periods. This approach allows you to complete a high-intensity workout in a relatively short amount of time.
If you’re looking for a good HIIT routine, here are some of the best examples:
1) Tabata
This simple HIIT workout consists of eight rounds of 20-second high intensity exercises, followed by 10 seconds of low intensity recovery. The total time for this workout is four minutes.
Each exercise should be performed using the maximum amount of effort possible for the entire 20 second interval.
The following are two examples of Tabata exercises:
• Jumping Jacks
• Burpees
2) The Seven-Minute Workout
This HIIT routine is based on the popular Seven-Minute Workout. It consists of seven different exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Air Squats
• Abdominal Crunches on the Stability Ball (also known as Russian twists)
• Bent Over Rows (use a resistance band if you don’t have weights)
• Wall Sit
• Step-Ups onto a Chair
3) The Spartacus Workout
This high-intensity interval training routine is based on the popular Spartacus Workout. It includes six exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Wall Sit
• Push-Ups
• Lunges
• Step-Ups onto a Chair
• Burpees
4) The Metabolic Resistance Training Workout
This HIIT routine is based on metabolic resistance training. It includes four exercises, each performed for two minutes with a one-minute rest between exercises.
The exercises are as follows:
• Squats
• Bench Press
• Bent over Rows
• Standing Calf Raises
5) The CrossFit Workout of the Day
This HIIT routine is based on the CrossFit Workout of the Day. It includes a variety of exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Air Squats
• Burpees
• Wall Sit
• Step-Ups onto a Chair
6) The P90X Workout
This HIIT routine is based on the P90X workout. It includes a variety of exercises, each performed for one minute with a one-minute rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Chair Dips
• Crunches
• Bicycle Crunches
• Running in Place
7) The Insanity Workout
This HIIT workout is based on the Insanity workout. It includes a variety of exercises, each performed for one minute with a 30-second rest between exercises.
The exercises are as follows:
• Burpees
• Push-Ups
• Jumping Jacks
• Flutter Kicks (also known as mountain climbers)
• V Sit with Elbow to Instep (also known as plank)
• Lunges with Side Kick and Twist (also known as power skaters)
• Squat Thrusts
• Mountain Climber Burpees
• Inchworm to Pushup
• Stand and Deliver (also known as jumping jacks)
So, there you have it – seven examples of HIIT routines that anyone can try. Which one is your favorite?
Comment down below!
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About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, and Pilates, to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!