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HIIT Workout Ideas

by | Jun 6, 2013 | Fitness Info, Healthy Living, Weight Loss and Maintenance

Odom Health & Wellness is unable to provide nutrition and weight loss services for individuals living outside of Minnesota

HIIT Workout Ideas

High-Intensity Interval Training (HIIT) is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period. Sled Pull

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories. HIIT can be applied to resistance training and cardio and it will improve your cardio capacity because it utilizes your aerobic and anaerobic energy systems.

HIIT Workouts

All you need is a high intensity activity to rotate with a moderate intensity activity. Pick the length of time for each of your intervals and how many rotations of each you’ll do. You don’t need to have any equipment and your creativity is the only limit on your workouts. Here are a couple examples:

High Intensity Interval Moderate Intensity Interval
Bike 60 seconds at 100 RPMs 1 Set of leg resistance exercise like squats
30 seconds of jump squats 1 Set of upper body resistance exercise like chest press
Walking 60 seconds 4MPH over 10% incline 60-120 seconds light jog at 0% incline
30 seconds burpees 20 push ups (good form)
30 second sprint (outdoor or treadmill) 30 second jog (outdoor or treadmill)
30 second “all out” weighted sled push or pull 1 minute fast paced walking
60 seconds fast jump rope (no trips/pauses) 60 seconds walking lunges
30 seconds “all out” boxing (bag or air) 4 minutes jump rope
100 yard “all out” sprint 1 minute standing rest
60 seconds high knees 30-50 body weight squats