High Intensity Interval Training, or HIIT, is the big thing among fat loss experts these days. I happen to be one of those who are highly in favor of HIIT workouts. They are great because they provide a metabolic boost so that you will continue to burn extra calories in the hours after exercise, and they won’t sacrifice the muscle gains you make with resistance training. Plus, HIIT workouts are short and sweet.
This all makes High Intensity Interval Training the perfect storm for fat loss!
Here are five HIIT Workout ideas that you can use to spice up your exercise routine and start burning more fat today:
1) Stationary Bike – Boring But Effective
I always introduce HIIT work on the stationary bike. It’s easiest to learn and easy to progress. So here’s the workout idea:
Warm-up: 5 min. easy, low resistance, ~60RPM
Work: 30 sec. hard at the highest resistance you can keep over 70RPM
Rest: 60 sec. easy, low resistance ~60RPM
Repeat work and rest intervals 6-8 times then cool down for ten minutes.
2) Running Outdoors
Warm-up: 5 minute jog
Work: 30 second sprint
Rest: 60 second jog/walk
Repeat 6-8 times
Cool down: 10 minute jog
Warm-up: 5 minutes on elliptical
Work: 12 Kettlebell swings with good resistance
Rest: 60 seconds on elliptical, easy
Repeat 4-6 times
Cool down: 10 minutes on elliptical
4) Bodyweight Combo
Warm-up: 15 squats, 15 lunges, 15 pushups
Work: Mountain Climber 30 seconds
Rest: 30 Jumping Jacks
Work: 10 Burpees
Rest: Slow step to small box
Work: Spiderman Climb
Rest: March in place with high knees
Cool down: Walk for 10 minutes
5) Core Intervals
Warm-up: Choose any warm-up from above
Work: Mountain Climber (30 seconds)
Rest: Exercise Ball Rollout (12 reps)
Work: Cross-Body Mountain Climber (12 reps)
Rest: Medicine Ball Chop (10 reps each direction)
Work: Spiderman Climb (30 seconds)
Rest: Plank (60 seconds)
Cool down: 10 minutes of something easy like walking.
Feel free to draw ideas from this and modify these HIIT workout ideas to fit your own needs and ability level. If you have some more good HIIT ideas, leave a comment. I’d be happy to hear from you!