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.
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.
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|