You’ve probably seen the abbreviation all over the internet, so what exactly is HIIT all about? HIIT, which stands for high-intensity interval training, is a workout technique that requires you to give all the energy you have in quick, short bursts. The high-intensity bursts are followed by a short recovery that sometimes includes light cardio. By working out at such a high intensity, it ramps up the heart rate quickly, keeps it up, and burns fat more quickly. HIIT workouts are also known for burning a significant amount of calories in a short amount of time. These workouts help to gain muscle and improve your overall oxygen consumption.
If you’re new to HIIT workouts, here are 5 exercises to get you started. They all take less than 30 minutes, so there’s no excuse not to fit it in! As with beginning any exercise program, it’s important to consult with your physician before you get started.
5 HIIT Cardio Exercises To Try Now
Outdoor Sprints
When you’re short on time and equipment, sprints are the go-to move to get your heart rate up in a jiffy. Get out in some fresh air and say goodbye to the treadmill with this quick power workout:
Sprint 30 yards, then run backwards to get to the start point. Sprint the same 30 yards and return to start by doing side shuffles. Repeat five times.
Run a set of bleachers 10 times, walking down to the start point after each set is completed.
Sprint 10 yards, walk to start, then sprint 20 yards. Increase yardage by 10 yards each time until you get to 50 yards. Repeat five times.
10-minute Beginner Workout
This workout is perfect if you’ve never tried a HIIT workout before. Each move is fairly simple and can be done in a repetitive cycle for 10 minutes. Perform three rounds by doing each move for 20 seconds, then resting for 10 seconds before moving on to the next move.
Jab, cross, front on the right side (Boxing punches to the front, across the body, then face front)
Jab, cross, front on the left side
Jumping jacks
Sumo squats (wide stance squats)
At-home Floor Workout
This is a great workout to perform before you head out the door in the morning. The moves are familiar and only require 10-15 reps each. Do the moves in 3-5 rounds and rest for a couple of minutes between rounds. Build up as you go!
Burpees (Jump up with arms in the air, hit the floor, do a push-up, jump up again)
Push-ups
Crunches
Squat jump (do a squat and then leap into the air before doing the next)
Bicycle crunches (Lay on the floor for crunches and alternate bringing legs in on each side)
Mountain climbers (Stand in a push-up position and quickly bring one leg at a time to your chest)
Lunges
Sprint 20 yards
30-Minute Workout for Beginners
Like an extended version of the 10-minute workout listed earlier, this workout is great for beginners who have a bit more time on their hands but still don’t want to spend a full hour working out. Perform 3 rounds and do each move for 45 seconds, then rest for 15 seconds.
Pushups
Squats
Butt kicks (stand up and jog in place with high legs kicking the butt each time)
Tricep dips (sit backward in a crab position and bend your elbows to lower body to the floor)
Lunges
Advanced HIIT Moves
Once you’ve moved past the basics, there are plenty of new moves to keep things interesting. Here’s a workout you can perform by doing each move for 35 seconds and resting for 12 seconds between moves. Perform four rounds. Learn how to do the moves here.
Drop lunge
Burpee crunch
Plank jack hop
Step to jump squat
Pop jacks
Triceps press back
By mastering these five exercises, you’ll be well on your way to becoming more in shape, and a happier you.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
