High-intensity interval training (HIIT), is a form of exercise which combines bouts of intense physical movement with periods of rest. There are multiple advantages associated with HIIT training – not least its accessibility for beginners: these workouts often incorporate just a handful of exercises repeated multiple times over. So you won’t have to learn any intricate choreography; many moves can even be modified for easier. Additionally, although some workouts do require equipment, many don’t. Finally, high intensity interval training (HIIT) offers low impact exercises without jumping and is ideal for exercising in apartments. Finally, cardio is also highly effective at raising your heart rate and burning calories quickly – just 20 to 30-minute sessions two or three times each week are sufficient to achieve both fat loss and general fitness maintenance.
1.HIIT Treadmill Sprints Workout (50-60 Minutes).
If you enjoy working out on the treadmill, try upgrading to high intensity interval training (HIIT). Jeremy Ethier provides detailed instructions to create your own custom workout for all fitness levels – suggesting interval times, speed settings and inclines that will get your blood pumping and heart rate pumping! In addition, his guide for an ideal warm up allows for peak performance without risk of injury and ensures optimal warm-up sessions are undertaken regularly to achieve peak results – perfect for fat loss and cardiovascular fitness alike! Keep increasing difficulty every two to three weeks so as not to plateau with yourself or else risk losing motivation altogether! Regular sprint sessions on treadmill sprints is great way of engaging both fat loss and cardiovascular fitness benefits without plateauing in one’s fitness gains; in particular.
2. 20 Minute HIIT Intense Fat Burner
Discover a straightforward 20-minute at-home HIIT workout without equipment from Joe Wicks’ The Body Coach program that doesn’t entail restrictive dieting – yet still provides results! He designed this straightforward routine. There are four exercises, of which you’ll complete as many in 30 seconds before resting for another 30 seconds before repeating five times per move – such as 10 high knees with 2 press ups; four lunge jumps; and 2 burpees (lunge jumping with two burpees). Next, do six mountain climbers with four jumping jacks before moving onto four dips with crab toe touches and four dips (joined together by Joe’s infectious high energy and his playful mop of curly locks as an add-on). Joe offers great motivation while offering welcome distractions when your butt gets sweating profusely!
3. Home Based High Intensity Interval Training
With THENX’s innovative combination of calisthenics and interval training, you can achieve amazing results at home! Just adding some HIIT sessions twice each week into your regular fitness regime can promote heart health while burning more calories while building endurance and athleticism. Download and follow this workout via THENX App if desired. It includes eight exercises which should take 45 seconds each before resting 15 seconds between exercises – starting from in and outs, followed by star crunches for your abs! Burpees can get your blood pumping, while cycling targets your core again. Fifth and sixth exercises include high knee taps followed by leg raises. Seven is switching mountain climbers; to finish your workout off a plank with knees to elbows will give an added abburn! Repeat this circuit three times total for maximum results!
4. V Shred 12 Minute Fat Burning Cardio Workout
For when time is short but still want a great workout, V Shred provides this 12-minute shred workout plan as the answer. Their team creates fitness programs designed to maximize efficiency with minimal time investment – high intensity interval training plays an instrumental role here! Just you and some energy are required for this workout session! With six exercises total and three sets of two done for 15 seconds each followed by 30 second rest periods, this workout should leave you with maximum efficiency for minimal cost. As for moves, these exercises are straightforward – think high knees, jumping lunges, mountain climbers, crab toe touches, pushup side planks and plank hip rolls for example – targeting most areas including arms, shoulders, core and legs for an all-over body workout!
5. 20 Minute HIIT Bodyweight Workout
Join DOG POUND trainer Rhys Athayde and Amy Eisinger of SELF magazine for 20 minutes of energetic HIIT! It is ideal for home use since no equipment other than an exercise mat is necessary – plus an on-screen timer keeps time easily! Starting off with a warm-up, this circuit will leave your muscles burning! With five moves such as skaters to jump squats, triple climbers, alternating reverse lunges, single leg glute bridges to sit-ups, squat thrusts with wide squats, you are bound to feel it all across. Your 45-second workouts will include intense 45-second efforts with 15 second breaks between moves and 60 second rest periods between each round, before finishing up with one last intense set to focus on your core muscles by performing as many bicycle crunches, Russian twists and scorpion twists as possible before transitioning back into cool down exercises.
6. Total Body Resistance Band HIIT Workout
Women and men who prefer lifting weights over cardio will love this high intensity training (HITT) workout with James Grage. Instead of just working through regular weight sessions, this HITT session combines resistance training (anaerobic activity), with intense intervals followed by short rest intervals for an invigorating experience. These exercises involve resistance bands rather than free weights or weight machines so you can move more swiftly throughout the exercises to maintain an elevated heart rate. Sets typically last 60 seconds with 30 second rest between sets; make sure that your resistance choice suits quickly so that the effects can be felt quickly! This workout should not be underestimated! Resistance bands used with moves such as split squats, pushups, bicep curls and squat hold pull-aparts are sure to challenge and develop your muscles, leaving a tremendous muscle-building result behind! Just don’t forget to cool down after such an intensive training session by cooling down with stretching exercises afterwards!
7. 35 Minute Extreme 500 Calorie HIIT Workout
Millionaire Hoy is your go-to trainer when it comes to high intensity interval training (HIIT). In this session from Day One of 28 in the PRO500 home workout challenge, there’s no equipment necessary and four circuits work your entire body – which could potentially burn 500+ calories! As such, this program offers an ideal introduction to interval training or working out. With four circuits offering nine exercises with no repeats in between each circuit and no video format being repeats for convenience; there’s plenty of variety here to keep both mind and body stimulated! There’s a countdown bar for each exercise as well as an overall countdown and calorie counter, plus video insets showing easier options so as not to overdo things; also providing previews on future moves so you know exactly what awaits.
8. 20 Minute HIIT FAT BURNING Home Workout
Just 20 minutes of this Body Coach HITT workout should be enough to elevate your heart rate and feel a burn in your abs. Alternating between cardio exercises and abdominal moves, you will get maximum benefit out of this sweat session. Intervals consisting of 35 seconds on and 25 seconds off are designed to challenge you while also giving ample recovery time between each bout of exercise. Furthermore, this workout offers more variety as each exercise only remains on for one interval period unlike with other HIIT workouts. As such, this program features many activities designed to keep things interesting and relieve boredom. Trainer Joe offers low impact variations so that everyone can adapt according to their level of fitness; and an on-screen timer provides accurate calculations as to your remaining burn time.
9. 30-Minute HIIT Cardio Workout with Warm-Up
Self magazine brings another at-home HIIT workout your way! LA trainer Lita Lewis with help from Rhys Athayde leads three rounds of two circuits that require no equipment – though you will begin with an engaging warm-up to start. First, perform a circuit of star jumps, fast feet, high knees, power jacks, toe taps and toe taps. In the second circuit you will include walkouts, squats, jumping lunges and London bridges for an invigorating full body workout. The combination of moves ensures maximum results! Each round, you’ll complete one set in each round for 45 seconds each step and rest between them for 45 seconds to catch your breath and recover between sets. Finally, end each session with an invigorating stretch-cool off that lowers heart rates while improving muscle recovery.
10. 10-minute Interval Sprint HIIT Workout
Focus your 10-minute workout around high-intensity interval running sprints for maximum efficiency in just 10 minutes! This session may be best for experienced runners or those regularly engaged in track training, since its