5 Effective HIIT Workouts

Here are 5 effective HIIT workouts you can try, ranging from beginner to advanced, and requiring minimal to full equipment:

Beginner (Bodyweight only):

• Quick and Effective: This workout is perfect for busy schedules, with circuits lasting only 5 minutes [3]. Perform 2-4 rounds of exercises like air squats, push-ups, and single-leg glute bridges with 60-120 seconds of rest in between.

Intermediate (Bodyweight and some equipment):

• AMRAP (As Many Reps As Possible) Challenge: This workout combines bodyweight exercises with cardio bursts. You can do this at the gym or at home. Here's an example for 22 minutes: 10 air squats, 10 sit-ups, followed by 30 seconds of jumping jacks (home) or stair sprints (gym) [3]. Aim for as many rounds as possible within the time limit.

Advanced (Interval Training):

• Tabata: This classic HIIT format involves alternating between 20 seconds of high-intensity work and 10 seconds of rest. Repeat this cycle for 8 rounds (4 minutes total) for exercises like jumping squats, mountain climbers, or burpees.

Advanced (Strength and Cardio Combo):

• 30-20-10: This format involves alternating between three work periods: 30 seconds of high-intensity cardio, 20 seconds of strength training, and 10 seconds of rest. Repeat this cycle for several rounds, choosing exercises that target different muscle groups.

Advanced (Pyramid):

• Pyramid Sprints: This workout increases and decreases intensity in a pyramid-like structure. Start with a short sprint (e.g., 20 seconds), followed by rest. Gradually increase the sprint duration (e.g., 30 seconds, 40 seconds) until you reach your peak effort. Then, decrease the duration back down to your starting point. You can perform this on a track, treadmill, or even outdoors.

Remember to adjust the difficulty and duration of these workouts based on your fitness level. It's important to listen to your body and take rest days when needed. You can find more detailed instructions and variations of these workouts online or consult with a certified fitness professional.