As a veteran personal trainer, I know that helping people make fitness a part of 11their daily routine is essential. While any workout is beneficial, consistent exercise leads to better results. HIIT workouts are particularly effective in this regard, as their short, intense nature makes it easier for people to fit them into their busy schedules and maintain regular exercise habits.

However, sticking to a regular workout schedule can be challenging. Research on PubMed highlights several barriers, including:

• Lack of money or facilities
• Uncertainty about how to start
• Lack of confidence
• No workout partner
• Lack of enjoyment
• Insufficient time

In my experience, and as the research supports, the most significant obstacle is often a lack of time. Life gets busy, and workouts are often the first thing to be dropped when schedules get tight.

Missing a workout occasionally won’t derail your progress, but consistently skipping sessions will. The good news is that you don’t need to spend hours in the gym each week. Studies suggest that short, intense workouts can be just as effective, if not more so, than longer, less intense sessions.

This approach is known as High-Intensity Interval Training, or HIIT. HIIT workouts, which can be completed in as little as 20 to 30 minutes, often require little to no equipment. Consequently, this makes them a convenient and accessible option, effectively eliminating many common workout barriers.

In this article, I will share three of my favorite HIIT workouts designed to maximize calorie burn. These workouts are perfect for those with tight schedules who still want to achieve their fitness goals.

Table of Contents:

• HIIT Basics
• Kilocalorie Expenditure with HIIT
• Three HIIT Workouts for Maximum Calorie Burn

1. HIIT Cardio and Calisthenics Workout
2. Four Round Tabata Superset Workout
3. Dumbbell and Jump Rope HIIT Workout

• FAQs
• Overview

HIIT Basics

So, what is High-Intensity Interval Training, also known as HIIT? Great question! You can delve into all the details in this comprehensive beginner’s guide, but here’s the TLDR version to save you some time.

HIIT workouts involve alternating short bursts of very intense exercise with brief, usually incomplete, rest periods. Typically, you’ll push your heart rate up to 85-95% of your maximum, then let it drop to a more comfortable level as you recover.

For instance, you might sprint on a stationary bike for 20 seconds, pedal slowly for 40 seconds, and repeat that sequence for 10 sets.

There are many ways to approach HIIT training, offering numerous variations to try. Some use conventional cardio equipment and activities like treadmills, rowers, and jump ropes, while others incorporate resistance and calisthenics exercises. There are also workouts that mix different exercise modalities.

This variety makes HIIT workouts adaptable and flexible, allowing them to be tailored to meet the needs of most exercisers.

No matter which type of HIIT workout you choose, the outcome is the same: a short, intense, effective workout that burns more calories and improves fitness levels more efficiently than longer, lower-intensity workouts.

Kilocalorie Expenditure with HIIT

So, how many kilocalories can you burn with HIIT? The answer depends on various factors, such as the intensity and duration of your exercise, your body weight, and your current fitness level. For an average exerciser weighing around 170 pounds, you can expect to burn about 300 kilocalories in 30 minutes.

Research from PubMed indicates that HIIT uses significantly more energy compared to steady-state cardio. Not only does HIIT burn more energy during the workout, but it also boosts your energy expenditure for several hours afterward. This phenomenon is known as EPOC (excess post-exercise oxygen consumption) or the “afterburn effect.”

Three HIIT Workouts for Maximum Calorie Burn

Looking to burn more calories in less time? I’ve got you covered! Here are three of my favorite HIIT workouts, each carefully tested and proven effective by my personal training clients.

But before you start, make sure to prepare your body with a thorough warm-up. Begin with 5-10 minutes of easy to moderate-paced cardio, such as walking, jogging, or running. Next, perform dynamic mobility and flexibility exercises for your major joints. Finish your warm-up with a quick practice of the exercises you’re about to perform.

Ready to go? Let’s get to work!

Workout 1 – HIIT Cardio and Calisthenics Workout

High-intensity interval training (HIIT) often involves either cardio or resistance training, but there’s no rule that says you must choose between the two. In fact, combining them can create a comprehensive and time-efficient workout that targets multiple muscle groups while boosting cardiovascular fitness.

Complete the following sequence as quickly and efficiently as possible. Feel free to adjust the distances and rep counts according to your fitness level to ensure you’re challenged but not overwhelmed.

1. Run or Row 400 Meters:

If you’re running, find a track or treadmill. For rowing, use a rowing machine. Maintain a brisk pace to elevate your heart rate and warm up your muscles.

2. Pull-Ups or Chin-Ups – 10 Reps:

• Use a pull-up bar. Engage your back and biceps to lift your body until your chin clears the bar. Lower yourself with control. If pull-ups are too challenging, use an assisted pull-up machine or perform negative pull-ups.

3. Push-Ups – 20 Reps:

• Position your hands shoulder-width apart on the ground. Lower your body until your chest almost touches the floor, then push back up. Keep your core tight and body straight. Modify by doing knee push-ups if needed.

4. Air Squats – 30 Reps:

• Stand with feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and knees over your toes. Push through your heels to return to standing.

Rest Period:

• After completing the sequence, rest for 1-2 minutes. Use this time to hydrate and catch your breath.

Repetition:

• Repeat the entire sequence 3-4 more times, depending on your fitness level and how much time you have. Aim to maintain your intensity throughout each round to maximize the benefits of the workout.

By alternating between cardio and bodyweight exercises, this workout guarantees engagement of multiple muscle groups, providing a comprehensive full-body routine. Adjust the intensity and volume as needed to align with your fitness goals and abilities, ensuring both effectiveness and safety throughout the session.

Workout 2 – Four Round Tabata Superset Workout

Tabatas involve performing eight sets of high-intensity exercises, each lasting 20 seconds, with a 10-second rest period between sets. This ultra-short workout protocol was developed by Japanese sports scientist Izumi Tabata. As a result, it has become a proven method for burning calories, reducing fat, and even building muscle. By alternating between intense effort and brief rest, Tabatas maximize workout efficiency and effectiveness in a compact timeframe.

My 20-minute Tabata HIIT workout requires no equipment, making it perfect for home exercisers. To ensure you maintain a faster pace and maximize both your rep count and calorie expenditure, I’ve strategically paired the exercises. This approach helps avoid overloading any single muscle group, allowing you to sustain intensity throughout the workout.

Warm-Up

Before starting the workout, ensure you warm up properly. Spend 5-10 minutes doing light cardio exercises, such as jogging or brisk walking, followed by dynamic stretches to prepare your muscles and joints for the intense workout ahead.

Workout Instructions

Perform the exercises in each round for 20 seconds at high intensity, followed by a 10-second rest. Repeat each sequence four times before moving on to the next round. Rest for one minute between rounds to catch your breath and hydrate.

Round One: Core and Cardio

Mountain Climbers and Jumping Jacks

1. Mountain Climbers:

• Get into a plank position with your hands directly under your shoulders. Quickly alternate bringing one knee to your chest, then back to the starting position, as if you’re running in place. Keep your core tight and back straight.
• Perform for 20 seconds, then rest for 10 seconds.

2. Jumping Jacks:

• Stand with your feet together and arms at your sides. Jump your feet out while raising your arms above your head, then quickly return to the starting position.
• Perform for 20 seconds, then rest for 10 seconds.

Repeat this sequence four times.

Round Two: Upper and Lower Body Strength

Push-Ups and Alternating Lunges

1. Push-Ups:

• Position your hands shoulder-width apart on the floor. Lower your body until your chest nearly touches the ground, then push back up. Keep your core engaged and body straight.
• Perform for 20 seconds, then rest for 10 seconds.

2. Alternating Lunges:

• Stand tall with feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back to the starting position and switch legs.
• Perform for 20 seconds, then rest for 10 seconds.

Repeat this sequence four times.

Round Three: Lower Body and Core

Air Squats and Bicycle Crunches

1. Air Squats:

• Stand with feet shoulder-width apart. Lower your body into a squat, keeping your chest up and knees over your toes. Push through your heels to stand back up.
• Perform for 20 seconds, then rest for 10 seconds.

2. Bicycle Crunches:

• Lie on your back with your hands behind your head and legs lifted. Alternate bringing one elbow to the opposite knee while straightening the other leg, mimicking a pedaling motion.
• Perform for 20 seconds, then rest for 10 seconds.

Repeat this sequence four times.

Round Four: Full-Body Burn

Burpees and Plank Jacks

1. Burpees:

• From a standing position, drop into a squat and place your hands on the floor. Jump your feet back into a plank position, perform a push-up, then jump your feet back to your hands. Explode up into a jump with arms raised.
• Perform for 20 seconds, then rest for 10 seconds.

2. Plank Jacks:

• In a plank position with your feet together, jump your feet out to the sides, then jump them back together, similar to a jumping jack motion.
• Perform for 20 seconds, then rest for 10 seconds.

Repeat this sequence four times.

Cool Down

After completing the workout, take a few minutes to cool down. Walk around slowly to bring your heart rate down, and then stretch all major muscle groups, holding each stretch for at least 20-30 seconds to aid in recovery and flexibility.

This comprehensive 20-minute Tabata HIIT workout will challenge your endurance, strength, and cardiovascular fitness, all while fitting into a busy schedule. Enjoy the burn and the benefits of this efficient workout!

Workout 3 – Dumbbell and Jump Rope HIIT Workout

Dumbbells and jump ropes are ideal tools for HIIT workouts. You can use dumbbells to train nearly every part of your body, while jumping rope is one of the best low-tech cardio exercises available. Combining these two exercise methods is like adding one plus one to make three—it maximizes your workout efficiency and effectiveness!

Workout Instructions

In this workout, you’ll be alternating between dumbbell exercises and jump rope. The jump rope serves as your active recovery, so don’t go too fast. Instead, use it as a chance to rest your hard-working muscles and catch your breath.

Here’s how to work your way down this list. Firstly, use the 20-second rests to transition smoothly from one exercise to the next. Then , opt for light to moderate weights to ensure you can keep pumping out reps for the entire duration. Additionally, feel free to adjust the work periods to match your current fitness level, ensuring the workout is both challenging and manageable.

Workout Sequence:

1. Goblet Squats

• Exercise: Start with 40 seconds of goblet squats.
• Rest: Then, rest for 20 seconds.

2. Jump Rope

• Exercise: Next, jump rope for 40 seconds.
• Rest: Rest for another 20 seconds.

3. Dumbbell Bench Presses

• Exercise: After that, move on to 40 seconds of dumbbell bench presses.
• Rest: Then, rest for 20 seconds.

4. Jump Rope

• Exercise: Once again, jump rope for 40 seconds.
• Rest: Rest for another 20 seconds.

5. Dumbbell Lunges

• Exercise: Continue with 40 seconds of dumbbell lunges.
• Rest: Then, rest for 20 seconds.

6. Jump Rope

• Exercise: Subsequently, jump rope again for 40 seconds.
• Rest: Rest for another 20 seconds.

7. Dumbbell Renegade Rows

• Exercise: Perform 40 seconds of dumbbell renegade rows.
• Rest: Then, rest for 20 seconds.

8. Jump Rope

• Exercise: Afterward, jump rope for 40 seconds.
• Rest: Rest for another 20 seconds.

9. Dumbbell Curl and Presses

• Exercise: Finish with 40 seconds of dumbbell curl and presses.
• Rest: Then, rest for 20 seconds.

10. Jump Rope

• Exercise: Conclude with 40 seconds of jump rope.
• Rest: Rest for another 20 seconds.

Repeat the Sequence

Rest for 1-2 minutes, and then repeat the entire sequence 1-2 more times.

By alternating between strength and cardio, you ensure a comprehensive workout that maximizes both muscle engagement and cardiovascular conditioning. This approach not only keeps your workout interesting but also ensures that you get the most out of every minute you spend exercising. Enjoy the burn and the benefits of this efficient workout!

Other HIIT Workouts Articles:

• The Full-Body Low-Impact HIIT Workout for Fitness and Fat Loss
• Boxing HIIT: High-Intensity Interval Training with Gloves On
• The Best HIIT Workouts for Optimal Fitness

FAQs — HIIT Workouts

What is HIIT?

High-Intensity Interval Training (HIIT) is a workout method that alternates short bursts of intense exercise with brief periods of rest or low-intensity exercise. This approach can burn more calories in a shorter time compared to traditional steady-state cardio.

How long should a HIIT workout be?

HIIT workouts can range from 10 to 30 minutes, depending on your fitness level and the intensity of the exercises. Even a short 10-minute HIIT session can be highly effective if performed correctly. Whether you are just starting out or are more advanced, you can tailor the duration and intensity to meet your specific needs. Furthermore, incorporating a variety of exercises can help keep the workouts engaging and ensure you are working multiple muscle groups.

How often should I do HIIT workouts?

It is generally recommended to perform HIIT workouts 2-3 times per week. This allows your body adequate time to recover between sessions, especially if the workouts are very intense.

Can beginners do HIIT?

Yes, beginners can do HIIT, but it’s important to start slowly and gradually increase the intensity and duration of the workouts. Modify exercises as needed to match your fitness level and focus on maintaining good form.

What are the benefits of HIIT?

HIIT workouts offer numerous benefits, including improved cardiovascular health, increased calorie burn, enhanced fat loss, improved insulin sensitivity, and better overall fitness. Additionally, HIIT can be time-efficient, fitting into even the busiest schedules.

Do I need equipment for HIIT?

HIIT workouts can be performed with or without equipment. Bodyweight exercises like burpees, jumping jacks, and mountain climbers are effective, but adding equipment like dumbbells, kettlebells, or jump ropes can increase the intensity and variety of your workouts.

Is HIIT suitable for weight loss?

Yes, HIIT is highly effective for weight loss due to its high calorie-burning potential and the afterburn effect (EPOC), which increases calorie expenditure even after the workout has ended.

Can I combine HIIT with other forms of exercise?

Absolutely! HIIT can complement other forms of exercise such as strength training, yoga, or steady-state cardio. It’s a versatile training method that can fit into various workout routines.

How do I know if I’m working hard enough during HIIT?

During the high-intensity intervals, aim to reach about 85-95% of your maximum heart rate. You should feel challenged and find it difficult to speak more than a few words at a time. Use perceived exertion, heart rate monitors, or fitness trackers to gauge your intensity.

Can HIIT be dangerous?

HIIT can be intense and may pose a higher risk of injury if not performed correctly. It’s important to use proper form, choose exercises suitable for your fitness level, and listen to your body to avoid overtraining or injury. Consulting with a fitness professional can also help ensure you’re performing HIIT safely.

How do I progress with HIIT workouts?

Progress by gradually increasing the duration, intensity, or complexity of the exercises. You can also reduce rest periods or add more rounds to your workout. Tracking your progress and setting new goals can help you continue to challenge yourself and improve your fitness.

Overview — HIIT Workouts

High-Intensity Interval Training (HIIT) stands out as one of the few fitness trends that truly delivers on its promises. These workouts are not only short but also highly effective, helping you burn fat and lose weight quickly. However, be prepared for a challenge—HIIT workouts can be intense and demanding.

Despite the benefits of HIIT, it’s important to remember that it’s not the only effective exercise method. Conventional low-intensity cardio can also yield significant results, though it may take more time.

Ultimately, the best workout is the one you enjoy and can stick with. So, try both HIIT and traditional cardio to see which fits your lifestyle and preferences.

References;

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• Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
• Schaun GZ, Alberton CL, Ribeiro DO, Pinto SS. Acute effects of high-intensity interval training and moderate-intensity continuous training sessions on cardiorespiratory parameters in healthy young men. Eur J Appl Physiol. 2017 Jul;117(7):1437-1444. doi: 10.1007/s00421-017-3636-7. Epub 2017 May 9. PMID: 28488137.
• Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. Exercise intensity and energy expenditure of a Tabata workout. J Sports Sci Med. 2013 Sep 1;12(3):612-3. PMID: 24137082; PMCID: PMC3772611.
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