12 HIIT Workouts to Get You in the Best Shape of Your Life

The HIIT acronym has maintained its buzzworthy status in fitness for years now—and for good reason. It stands for high-intensity interval training, and it’s meant to do everything from boost your fitness level and increase fat burn to improve your endurance and get you stronger. The best part: There are literally limitless ways to do a HIIT workout. You can stick to a cardio machine or use equipment like dumbbells and kettlebells. You can run around town or stay in your living room. Perhaps best of all, you can use only your body weight to gain the benefits, whenever you want and wherever you stand—and with just a few minutes of time to spare. Because HIIT workouts aren’t meant to last longer than 30 minutes or so, they’re incredibly efficient.

Your main goal, no matter what form of HIIT workouts you choose, is to complete a certain amount of work as fast as possible, for just quick bursts of time, says Prince Brathwaite, trainer and owner of Trooper Fitness. “This type of training should be your go-to style to maintain conditioning and burn fat,” he says.

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Keep in mind, there is one crucial element to unlocking all the potential advantages of HIIT workouts, while also sidestepping injuries—that is, sustaining strong form. “What gets sacrificed (often in group classes) is the quality of the work,” Brathwaite says. “So make sure you pay attention as you go through exercises to never sacrifice form for speed.” You want to work crazy hard, but not in crazy body positions.

For HIIT workout ideas that offer the ultimate fat-burning, muscle-building, cardio-boosting payoffs, check out these 12 plans from top trainers. You’ll find a mix of workouts for various fitness levels, exercise preferences, and equipment. During any and all of them, go all out and you’ll get those gains.

 

5-Minute Bodyweight AMRAP

It's possible to burn out your whole body sans equipment. Brathwaite suggests doing this five-minute routine as a warmup or finisher to get your heart rate revved up and target every main muscle group. Set the timer for five minutes and go all out. Each time you do it, try to tackle more rounds.

• 5 squats
• 5 froggers or half burpees
• 5 pushups
• 5 full burpees

Repeat from the top for as many rounds at possible.

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Full Met-Con Workout

You’ll tax all three energy systems with this HIIT workout, says Brathwaite. You gain cardio advantages and a strong body when you put them together in one gym session.

Warmup:

• Shin taps x 30 sec: Start in a plank. Lift hips to down-dog and tap shin with opposite hand.
• Jumping jacks x 30 sec
• Walkout to plank x 30 sec: From standing, hinge at your hips and place hands on floor. Walk hands out to plank, then alternate shoulder taps. Walk back up to stand.

Strength:

• Dumbbell goblet squat x 45 sec (one weight held at chest)
• Dumbbell seated shoulder press x 45 sec (two dumbbells pressed overhead from racked position)
• Kettlebell swings or Romanian kettlebell deadlift x 45 sec
  Repeat for 3 rounds

Aerobic:

• Row x 1,000m

Tabata:

• Mountain climbers x 20 sec
• 10-second rest
• Burpees x 20 sec
• 10-second rest
  Repeat for 4 rounds

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Cardio + Dumbbell HIIT Workout

Combine your passion for lifting with a cardio-intense workout. This plan, curated by Brathwaite, involves a light aerobic warmup, followed by challenging dumbbell exercises. While you want to move fast and efficiently, stayed focused on form. Hit every move with precision.

Warmup:

• Criss-cross jacks x 30 sec (arms out in front)
• Walkout to pushup x 30 sec (start standing)
• Bodyweight overhead squat x 30 sec (extend arms overhead)

Workout:

• Dumbbell cleans x 10: Hold weights down by sides. Perform a shallow squat, then drive through your feet to clean dumbbells to shoulders.
• Dumbbell thrusters x 10: Hold weights racked on shoulders. Perform a deep squat, then drive through your feet to punch dumbbells overhead.
• Dumbbell devil press x 10: Hold weights down by sides. Lower and place dumbbells on the floor, then jump back to perform a burpee. Jump feet up and drive through heels to stand up as you bring weights straight up overhead.
• Burpees x 10
  Repeat for 7 rounds

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Beginner Assault Bike HIIT Workout

“My go-to low-impact training tool is the Assault Bike,” says Mike Bell, NASM-CPT, trainer at Performix House in New York City. “Running and jumping require base strength to be able to handle the impact into the ground. The Assault Bike, on the other hand, allows us to train the aerobic system effectively without impact, thus is a good option for beginners.” Just because it’s low impact doesn’t mean it’s not intense, though. 

• Assault Bike x 20 sec (75–80% max effort)
• 40 seconds off

Repeat for 10 minutes. Rest for another 3 minutes. Repeat 1x more.

Total time: 23 minutes

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Intermediate Run HIIT Workout

If you already go to the gym semi-regularly and have a training base, then it’s time to add impact to your HIIT workout, says Bell. You don’t need equipment for this one, but you do need the motivation to go hard. “This will include some change of direction and level changing—two elements that can seriously elevate heart rate,” Bell says.

• 5–10–15: Run 5 yards, turn back, and run to start. Run 10 yards, turn back, and run to start. Run 15 yards, turn back, and run to start.
• High-plank burpees x 5 (no chest drop)
  Rest 1 minute
  Repeat until desired time (20–30 minutes)

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Advanced EMOM Workout

EMOM stands for Every Minute On the Minute. It’s a variation of a HIIT workout that requires you to perform an exercise at the start of the minute for a set number of reps. Whatever time you have left after you complete the reps becomes your rest period. For this EMOM from Bell, pick a distance goal for your broad-jump burpees (that means dropping down into your burpee, and when you explode up, you jump forward). He suggests starting with 50 to 80 feet. You’ll alternate that with front-racked squats, with kettlebells or dumbbells. “Combining strength movements and conditioning exercises in the same set is a very advanced way to train,” Bell says. “To truly train high-intensity intervals, it’s imperative that your heart rate elevates, but also comes down—rather than just staying up the whole time.” If you need more time at the end of the 60 seconds, go for a shorter distance or fewer reps so you can go hard when the next minute starts.

Minute 1: Burpee broad jump x 50-80 feet (all odd minutes)

Minute 2: Front squat x 5 @60% max effort (all even minutes)

Total time: 20 minutes

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Multi-Directional HIIT Core Workout

This workout, designed by John Rusin, D.P.T., C.S.C.S., certified pain-free performance specialist, starts by pumping up your posterior chain. Then, with a three-move circuit, you work anti-rotation, extension, and lateral flexion. “This is great for those looking to get their heart rate up in a systemized manner,” says Rusin, who says you also get a high volume of core stability work. End the workout with a 15-minute loaded incline treadmill walk, then five minutes of deep breathing.

• Double-Banded Hip Thrust: Place a looped band around calves and thighs. Rest upper shoulders against a bench. With feet hip-width apart and down on the floor, drive through heels and engage glutes to lift hips up toward ceiling. Lower back down and repeat.
  Do as many reps as possible with strong form. Rest 30 seconds. Repeat for 5 rounds.

• Half-Kneeling Cable Rotation: Kneeling to the side of a cable machine, right foot forward (left side closest to machine), grab the handle with both hands and straighten arms at shoulder height. Keep lower body stable and rotate torso to the right.
  Do 5 reps, then switch sides.

• Alternating Dumbbell Dead Bug: Lie on your back with a dumbbell in your right hand—in line with your shoulder. Bring legs into a tabletop position, knees over hips. This is your start position. Keeping arms stable, straighten one leg and lower toward the floor, then return to start. Straighten other leg toward floor, then return to start.
  Do 5 reps, then switch sides.

• Side Plank: In your side plank, lift and lower hips.
  Do 15 reps, then switch sides.

Repeat for 10 rounds. Resting for 60 seconds after each round (no rest between exercises).

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Kettlebell + Sprint HIIT Workout

Elevate your heart rate in record time with this killer combo—a HIIT workout designed by Rusin. You’ll alternate kettlebell swings with sprints on the treadmill. Aim for increasing the incline of your sprint to a percentage that feels challenging each time. When you’re done with 12 rounds, take 15 minutes for a recovery walk and five minutes for deep breathing.

• Kettlebell swings x 10  
  15-second rest
• Incline treadmill sprint x 15 seconds
  60-second rest
  Repeat for 12 rounds

Lyashenko Egor / Shutterstock

Sled HIIT Workout

“Sometimes the best sessions are the ones that look easy on paper but are devastating in their effectiveness,” Rusin says. That's the case for this routine in which you’ll definitely feel the burn. Feel free to adjust the equipment, swapping the sled for the treadmill, bike, or elliptical—whatever works best for you. After the hard work, walk it out for 20 minutes. Then take five minutes to breathe deep, cool down, and seal in the benefits.

• Sled push x 30 sec  
  60-sec. rest
  Repeat for 10 rounds

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Dumbbell HIRT Workout

HIRT stands for high-intensity resistance training, another form of HIIT. For this workout, from Rob Sulaver, founding trainer of Rumble and The Bandana Training Club, you'll perform all exercises below with a dumbbell.

• Dumbbell Squat Press: Rack weights at shoulders. Squat down by sending hips down and back. Drive through feet to stand, as you press the weights straight overhead.
  Repeat for 30 sec.

• Dumbbell Bentover Row: With feet hip-width apart and a dumbbell in each hand, send hips back, slightly bend knees, and pack shoulders down your back. Hold this position. Row weights up toward ribs, then straighten back down.
  Repeat for 30 sec.

• Plank Tucks: Start in a high-plank position with hands on dumbbells. Lift hips slightly to drive both knees toward chest, weight transferring to hands. Drive feet back to plank position.
  Repeat for 30 seconds.

Do 2 rounds, then rest for 1 minute. Repeat for 3–4 sets or 12–16 minutes.

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Kettlebell HIRT Workout

Kettlebells work wonders on getting your heart rate up as you resistance train. This routine, also designed by Sulavar, features single-sided exercises meant to challenge your muscles (from your legs to your core to your arms) and have you breathing heavy.

• Unilateral KB High Pulls x 10 (Left Side): Start standing with feet hip-width apart, kettlebell between feet. Squat down to grab kettlebell with left hand. Drive through feet to stand, pulling kettlebell up toward chest, elbow high. Lower back down. After 10 reps, switch sides and repeat for another 10 reps.

• Unilateral KB Squat Press x 10 (Left Side): Start standing with feet hip-width apart, one kettlebell racked on left side at chest. Push hips down and back to lower into a deep squat. Drive through feet to stand as you press the kettlebell straight overhead. After 10 reps, switch sides and repeat for another 10 reps.

Rest for 1 minute. Repeat for 5 sets.

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Treadmill HIIT Workout

“This style of training delivers all the E's—it’s effective, it’s time-efficient, it’s energizing, and it’ll get some endorphins in your life,” says Sulavar. It’s all about pushing your max effort during those sprints, then using the walks or full-on stops for recovery so you can repeat and go all out again.

• Sprint x 30 sec
• 30-second walk or passive recovery (hop to the side)
• Repeat for 6 rounds

• Sprint x 25 sec
• 35-second walk
• Repeat for 6 rounds

• Sprint x 20 sec
• 40-second walk
• Repeat for 6 rounds

VGstockstudio / Shutterstock

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