This efficient treadmill routine from Victoria O’Neil, CPT, progresses from a moderate effort to an ALL-OUT (caps intended) sprint. If you don’t have weights, you can use household items like water bottles or canned goods instead. Even if you’ve built a fitness base, check with your doctor before doing HIIT if you’re recovering from injury, elderly, or have a chronic medical condition. Heart conditions may also make HIIT workouts riskier, so check with your doctor first if you have one. This also goes for people who are recovering from an injury, elderly individuals, and those with other chronic conditions like diabetes, per the Harvard T.H. Chan School of Public Health.

Don’t Skip the Warm-Up

Few training styles let you hit multiple fitness goals at once, but for years, HIIT has been an exception to that rule. No, HIIT workouts won’t transform you into Chris Hemsworth. But by pushing you to work near your maximum heart rate, they can help you efficiently burn calories and often spark fat loss. In the process, you’ll quietly hone your cardio and may even find yourself getting stronger, too.

HIIT Bodyweight Circuit

This sweat session includes squats, planks, and burpees, proving you don’t need a ton of time to get a great workout in. “I enjoyed the mix of HIIT with strength — made the HIIT easier to digest,” one commenter wrote (even if the burpees never seem to get less challenging). “True HIIT is very much the standard for pushing your upper training limits,” says Allison Tenney, CSCS, a fitness coach based in Austin, TX. Frequently going all-out could lead to extreme soreness, injury, fatigue and overall discouragement. That’s why some researchers claim that you should only do up to minutes of “true HIIT” a week if you like to ramp things up. Start with your legs a little wider than shoulder-width apart and your arms madmuscles reviews at your sides.

For a longer plan, may we suggest our exclusive to WH four-week HIIT plan, designed by PT Gauri Chopra. You won’t need any equipment, just a yoga mat, a water bottle and commitment to the short, effective workouts three times a week. No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping. Just take your recovery break sooner, then join into the next exercise. You can use any exercise bike (see our picks for the best exercise bikes), and you can also incorporate HIIT into any neighborhood bike ride, too.

Ramp up the afterburn effect with interval training

This is the workout format I taught in-person as a group fitness instructor for many years, and still is one of our most popular formats. Rather than trying to complete a set number of reps as fast as possible, aim to complete as many reps as you can in a set time period. Our experts at Greatest Physiques have compiled their very best fat burner workouts just for you. They’ve been research, tried and tested with hundreds of clients. One study found that when athletes used intervals at maximum intensity, metabolism was higher for a full 24-hours post-workout [2].

WEEK 1

Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side. B) One hand at a time, lower yourself onto your forearms and hold a plank position. B) With your body weight in your hands, kick both feet out behind you, resting on the balls of your feet. According to iFit’s Froerer, “On a scale of 1 to 10 [for effort], pushes should be around an 8 to 10.

High Knee Shuffle

Furthermore, HIIT has been shown to preserve lean muscle mass while promoting fat loss, making it an ideal choice for those looking to improve mad muscles reviews body composition. The hormonal responses triggered by HIIT, such as increased growth hormone and testosterone levels, also contribute to these favorable outcomes. Creating an effective home workout space for HIIT requires minimal equipment and thoughtful organization.

{

Planks

|}

As you get used to this style of workout, you’ll find a smooth flow between these fundamental calisthenicsfind the right warm-up sequence that works for you. Complete as many rounds as possible of the following circuit. NOW THAT YOU know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. So, wait, you’re still technically on that dreaded treadmill, right? Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.

{

High Power HIIT Upper Body Workout

|}

Navaretta recommends jumping up with your legs wide to create more hip flexor mobility. This full-body HIIT session is designed to encourage fat loss and build strength, using just your bodyweight. One of the key differences between HIIT workouts and similar heart-pumping strength training workouts is the intensity of the work periods. If I asked you to rank your perceived exertion on a scale of 1-10, I would want you to be at an 8 or 9 during the work intervals of a HIIT workout. If you have been working out for longer than six months and have a solid baseline, add the below workout two to three times per week.

Additionally, consider setting specific goals related to your HIIT training—whether it’s improving endurance, increasing strength, or enhancing overall fitness levels. By establishing clear objectives, you can tailor your workouts accordingly and track progress over time. This structured approach not only keeps you motivated but also ensures that you are continually challenging yourself within your fitness journey. In conclusion, High-Intensity Interval Training offers an efficient and effective way to improve fitness levels while accommodating various lifestyles and preferences. The benefits of HIIT workouts extend beyond mere convenience; they encompass a wide array of physical and mental advantages. One of the most significant benefits is the improvement in cardiovascular health.

She also completed an elective in medical writing and editing, working with American Family Physician magazine. Dr. Payne completed her residency in family medicine at Lancaster General Hospital and a primary care sports medicine fellowship at Wellspan Health in York, Pennsylvania. Your task here is to complete as many circuits of this fight-inspired workout as you can in 10 minutes.

{

Explore the Time Flow System

|}

{
• A high-knees is a great aerobic exercise that engages all the muscles of your legs as well as activates the core.

|}{

• (Since your feet never leave the footrests, your back, hips, and knees get much more stabilization during each workout).

|}{

• You can do these workouts whenever you want, but here’s the best way to tackle the next four weeks for peak calorie-blasting and muscle-building potential.

|}

• Then shift your weight over to your left side, and step sideways to the right.
• But generally, if you’re doing HIIT to boost your performance, then a shorter 8-minute session will likely do the trick.
• HIIT stands for High-Intensity Interval Training, which is a form of exercise that alternates between short bursts of intense activity and periods of lower-intensity recovery or rest.

Gym-loving celebs {is madmuscles a scam|} always tout the method as one of the more efficient ways to improve your fitness, and science says they ain’t wrong. Take these 18 exercises and work them into a weekly routine to kick off your monthlong plan. Here’s a schedule to help you build muscle while boosting your cardio and staying limber. Squats are popular with weightlifters, which can lead to the misperception that they can be done only with weights. But even squatting with your bodyweight alone can give you strong leg muscles if you do it with good form. The pull-up can be intimidating, especially when you’re just starting out.

{

Warmup (3 Minutes)

|}

You shouldn’t necessarily think about HIIT as being any one style of exercise, like running or lifting weights. By frequently changing up your pace and type of movement, HIIT challenges the body in a unique way. By alternating between spurts of more intense exercise and rest periods you can speed up the metabolism, build muscle, burn fat and increase endurance. Plus, HIIT workouts don’t only allow you to burn more calories during the workout itself, but afterward as well. This is because the style of training creates an “after-burn effect,” in which you burn more calories while at rest.

Open the feet as wide as the hips to create tension on the band. Lower down into a half-squat position while pulling your navel in toward your spine and pressing down through the heels. Then shift your weight over to your left side, and step sideways to the right. Bring your left foot slightly in, keeping tension on the band, and continue to side step to the right like this for 10 steps (or however many steps you have room for!).

In total, this workout will take about 20 minutes (although it’s always a good idea to add a short warm-up, like jumping jacks, as well as a cool down, like taking a brief walk). Plus, you can adjust HIIT based on your experience level or any other needs you have. Swap those full burpees for a modified stepping-back version and the jumping lunges for tempo split squats.