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How to Create a HIIT Workout

A Trainer Tells Us How You Can Build Your Own At-Home HIIT Workout to Burn Major Calories

HIIT (high-intensity interval training) workouts are all the rage right now, and for good reason. HIIT cardio is said to be one of the best ways to burn fat and lose weight. We spoke to Andrew Schuth, a trainer and HIIT expert at Burn60, a performance-driven fitness studio that offers full-body workouts, and not only did he explain why everyone should be doing HIIT workouts, but he also shared a useful formula for creating your own HIIT workouts at home.

"One of the most important muscles is your heart, so we train you from the inside out," Andrew told POPSUGAR. "If you train your heart, everything else changes." HIIT targets cardiovascular health and endurance, which means you're strengthening your heart just as much as you're shedding fat. Andrew says HIIT "allows you to build endurance and speeds up your metabolism so you burn more calories." And just as importantly, "you're going to have more energy."

But what if you can't make it to Burn60 or the gym? Andrew's got you covered. "Let's rethink the wheel. Let's get creative," he said. Rather than thinking about training just one part of the body, "why don't we do a full-body workout?" Let's say you want to do a 10-minute workout. "I need arms, chest, back, shoulders, and legs — and then cardio," he said. "Let's say we do a minute of each."


From there you choose five cardio exercises. Andrew recommends movements such as basic burpees, high knees, mountain climbers, and jumping jacks. Then you choose some strength moves like bicep curls, chest flys, or push-ups. You take one cardio move and pair it with a strength exercise. "So now I've got one minute of burpees and one minute of bicep curls," Andrew explained. Then you could do one minute of mountain climbers and one minute of chest fly, and so on and so forth.

And just like that, "I've got a perfect 10-minute program that I can expand to 20 minutes or 30 minutes," Andrew said. Now you've got no excuse to get to work, no matter where you might be! See below for an example of a full 10-minute HIIT workout.

10-Minute HIIT Workout

Time Exercise Notes
0:00-1:00 Basic burpee
1:00-2:00 Bicep curl Use medium dumbbells or resistance band
2:00-3:00 Mountain climber
3:00-4:00 Chest fly Use medium dumbbells
4:00-5:00 High knee run
5:00-6:00 Squat Use bodyweight or add weights
6:00-7:00 Jumping jack
7:00-8:00 Lunge Use bodyweight or add weights
8:00-9:00 Plank jack
9:00-10:00 Shoulder Press Use medium dumbbells
Image Source: Burn60
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